This week we our workout is Core Chaos. In this workout you will complete 4 rounds of the circuit. When you are finished the circuit, you will finish the workout with a Terra-Core Plank hold for Max time. This workout will have your core on fire. Give it a try this week.
The Workout
Complete 4 Rounds through the following circuit
Get-up Sit-ups x 10 Each Side
Power Wheel Rollout x 10
Side Plank with Resistance Band Row x 10 Each Side
Spiderman Chaos Push-ups x10
Finisher:
Terra-core Plank Hold Max Effort (Time)
How to Perform Core Chaos
You should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.
We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
There is no time element for this workout.
The Workout
You will want to get everything together that you will need for this workout. A mat, A kettlebell, a Terra-Core and several resistance bands. Set up the resistance bands for both the row and the Spiderman chaos push-ups. For the Spiderman chaos push-ups stretch the resistance bands between 2 j-hooks on a squat rack or the rouge rack, about 18 inches off the floor. Secure one resistance band around an anchor point.
The Exercises
Get-up Sit-ups: Perform with a kettlebell or dumbbell. Laying on the floor, kettlebell raised in one arm, same side leg, bent, knee toward the ceiling. Other side arm and leg at a 45-degree angle out from your body. Contract your abdominals and raise up on your elbow while driving the kettlebell toward the ceiling. Lower yourself back to the starting position then repeat for 10 reps. After 10 reps switch sides and repeat.
Power Wheel Rollout: Start in a kneeling position, holding the Power Wheel with your hands. Extend the power wheel out in front of you as far as possible, getting your face as close to the floor as you can, Pull back to the starting position. Repeat for 10 Reps.
Side Plank with Resistance Band Row: With one end of the resistance band secured around an anchor point, grab the loose end. In a side plank position with the arm holding the resistance band extended toward the anchor. Move back just enough to have light tension on the resistance band. Hold a side plank and row the resistance band toward your body. Perform 10 reps then switch sides and do 10 more.
Spiderman Chaos Push-ups: With one or more resistance Bands stretched across the rouge rack, assume the push-up position, hands on the resistance bands. Perform a push-up as you lower your chest toward the resistance bands bring on knee up to your elbow. Return to the starting position then repeat bringing the other leg up to the elbow. Repeat for 10 total reps.
Finisher:
Terra-Core Plank Hold: Flip the Terra-Core over so the inflated side is down. Grab the handles and assume a good high plank position. Hold the plank for as long as you can. If you really focused on your core during the circuit, your core should be pretty fried by this point and you probably will not be able to hold this plank for long.
Watch the demonstration video below.
Demonstration Video
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