This is the must have BM Sports workout of the week.
This week we are working on core. Let’s get into the nitty gritty of it all!
First, start off with a 15-minute cardio warm up on a machine of your choice. Example; treadmill, elliptical, stair machine or bike.
For this workout, you will complete 25 repetitions of each exercise, and do three rounds. Please complete Three exercises in succession before taking a “rest period”, this is the goal. If you must rest, do so, especially if you are a beginner.
Rest time- Rest time between sets should be one minute and thirty seconds.
Regular Sit ups:
How to do the move:
- Lie on your back with your knees bent and feel flat on the ground. Raise your arms straight up in the air.
- Then the move starts when you contract your abs and raise your upper torso off the ground bringing your arms up and over the top of your knees.
- The move ends when you lower your upper torso back to starting position. Then repeat.
Crunches:
How to do the move:
- Lie on your back and raise your feet just higher that a 90° angle, and cross them at the ankle.
- Reach your arms straight up in the air. When the move starts, contract your abs and reach for your shoe laces.
- Back should come mostly off the ground, but please do not strain, go as far as you are able.
- Lower back to the ground and repeat.
PRO TIP: This move is meant to have a quicker pace.
Leg Lifts:
How do to the move:
- Lie on your back and place your hands on the lower part of your glutes in a triangle and legs are straight out with no bend in the knees.
- When the move starts, bring your chin to your chest, with your legs straight raise them six inches off the ground, open them up, bring them back together and lower them back to the ground. Repeat.
PRO TIP: Always keep your lower back on the ground to engage your core.
To make this move harder: When lowering your legs do not let them touch the ground until all repetitions are completed.
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Planks: This exercise should be completed for ONE minute.
How to do the move:
- Lie on your stomach with body stretched out.
- Bring your elbows directly under your shoulders, and curl your toes into the mat for grip. Raise your entire body with only your toes and elbows on the ground.
- Please remember to keep your body as straight as possible and engage your core and squeeze your glutes.
- Stay still in that position for the desired time.
Mountain Climbers:
How to do this exercise:
- Start in plank position where shoulders over hands and weight on just your toes.
- With your core engaged, bring your right knee forward under your chest, with the toes just off the ground.
- Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
- One repetition has happened when both feet have successfully “ran”.
Russian Twists:
How to do this exercise:
- Lie down on the floor placing your feet either under something that will not move or by having a partner hold them.
- Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs.
- Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
- Twist your torso to the right side until your arms are parallel with the floor while breathing out.
- Hold the contraction for a second and move back to the starting position while breathing out.
- Now move to the opposite side performing the same techniques you applied to the right side.
- You have completed ONE repetition when your hands have successfully made it to both right and left sides.
- Repeat for the recommended amount of repetitions.
PRO TIP: For a more advanced move add a weight into your hands.
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Great job you made it! Now make sure you do some cool down cardio on a machine of your choice for 10-15 minutes. Then stretch well after your are done and always after a workout consume protein!