Today was a day to work on core from 5:00 to 6:30a.m. Let me say here that in the future I won't go into as much detail on core workout days... this is just to give some idea of what they consist of, although core days do vary, let me assure, they are all very difficult.
After we did some stretching and ball transfers, we did something close to the following (you have to understand that I'm barely awake so remembering everything is tough-- and frankly, I try and forget the workout & pain as fast as I can so I could have forgotten something)... :
3 sets of 20 squat jumps
3 sets of 20 single leg squats on each leg (so 60 total on each leg)
3 sets on the TRX band/straps- basically it holds our legs about a foot off the ground- of the following sequence: 20 knee to chests, 20 push ups, 20 count of running in place, and 20 hip extensions (legs come in, hands on ground and hips/butt goes up in the air about 2-3 feet). Each set is done with no break...meaning your hands/arms support your weight that whole time, not easy to do- especially when you're supporting more weight than what you're wanting to be carrying. It was especially tough to finish that third set!
That was something that Rich and I were both surprised a little that we were each able to do it-- that basically burned our arms out bad. But do you think that would be it... not with Rich at the helm.
Next we did 3 sets of another sequence with a 45 weight bar (bench or squat bar with no weights): 10 upright rolls, 10 clean and press, 10 squat and back press, and then 10 bent over rolls.
Last we did 20 sits up from a inclined bench (very inclined) where we threw/passed a medicine ball (weight? probably 15 pounds?)back and forth between us after each sit up.
We were both pretty spent and probably would have done more, but I needed to leave (you know, to get home and get to work on time)... saved by the bell! Great core body workout! We'll be running the trails tomorrow.
Lace 'em up! Chainsaw