Here on the Franklin Park Coalition Boston Marathon Team, we've got a coach who is not only USATF certified, but loves to help us out in anyway he can. Last year, he attended many of our fundraisers and was even a guest bartender for one of them.
That being said, he also knows how to torture us as well. If you've been on the hunt for a great core workout, look no further than this set of core torture:
Core Circuit
25 x Jump
Ups -
from the crouching/squatting position, spring upward and extend
your arms fully over your head then return to the crouching position and repeat
as quick as possible in one fluid motion.
10 X Decline Push-ups Like regular push-ups but with your feet at least 2 feet
elevated over your head.
15 X
Superman Lie
on your stomach, flex your arms and legs upward until you form a half circle,
relax and repeat.
10 X Yoga Push-ups - Place your hands and feet roughly 3 feet
apart-{you should form an upside down V), but directly lined up with each
other-this is called the downward dog position in yoga. Now scoop your
head/face forward along the ground until you are in a sloped holding position
with your arms and shoulders locked. This be should a position that has your
whole body in it's forward most position. You knees should never touch the
ground. Now return to the original position in the same manner that you arrived
at the locked forward position.
5 X 30
Count In-n-Out Abdominal Holds Lie with your legs and back flat and your hands at your
sides. Raise your feet 3 inches off the ground and hold for five seconds, then
move your legs out to the fully spread position, keeping them 3 inches off the
ground, and locked for another five count. Continue until the total time is a
30 count, then rest for a 5 count and repeat.
15 X
Regular Push-Ups
30 X
Alternate Leg Chinnies- Lie with your back flat on the ground, with your legs bent in
the 90-degree position. Now alternate bringing your elbow to the opposite knee.
These are also known as bicycle crunches.
10 X Triangle Push-Ups - From the standard push-up
position; place your hands directly below your chest and form a triangle with
them using your thumb and index finger. Your legs should also be as far apart
as possible, forming a big V. Now do a push-up.
40 X
Weighted Crunches -
Use a heavy book or a weight {5-15Ibs) to do a standard crunch.
25 x
Chair Dips –
using the tallest chair you can find, place your hands on the front edge. With
your legs out in front of you resting on a surface as tall as the chair, lower
yourself until your butt touches and then raise yourself.
15 X Morning Glories - Lie on your back fully extended with your arms stretched
above your head. Now bend upward until you form a U with your hands meeting
your feet directly above your waistline. You should be perfectly balanced on
your butt. Relax back to the starting position and repeat.
25 X Leg
Lunges_(each leg) -Standing
with your hands on your waist for balance, take a giant exaggerated step
forward so that you end up with your forward leg in the 90- degree position and
your other leg fully extended and straight. Your back should be straight the
whole time.
