CORE STRENGTH!!!!
That's right, the best strength out there is core strength. Not only does the core provide all the stability and power both your upper and lower body needs, but it protects one of the most vulnerable parts of your body, the Spinal Cord. While most people build up their cores through traditional situps and deadlifts, there are other more effective ways to do this. There have been recent studies that balancing can have major benefits for your core. It does so by engaging a lot more muscle fibers in your obliques, lower back and abs. So here is the workout, to engage your entire core (and other muscles of course). Lets make your core, the strongest it has ever been!
** All exercises will be preformed one side at a time. To be even switch starting with each side every exercise **
1. Single Arm Deadlift: 3 sets (10, 10, 10) - hold a dumbbell in on hand and perform a deadlift. The dumbbell will be to your side, not in front
2. Single Arm Shoulder Press: 4 sets (8, 10, 12, 15)
3. Single Arm Bench Press: 4 sets (8, 10, 12, 15)
4. Single Arm Dumbbell Shoulder Swing: 4 sets (10, 10, 10, 10) - this is just like the kettle ball shoulder swing, just with a dumbbell
5. Single Arm Bent Over Row: 4 sets (8, 10, 12, 15) - use a barbell for this and engage the core even more
6. Switch Grip Pull Ups: 3 sets (each until failure) - have one hand facing you and the other hand facing away (switch grip like you would do on a dead lift)
7. Box Jump With Dumbbell: 4 sets (10, 10, 10, 10) - hold the dumbbell in each hand for 2 sets
8. Single Arm Shoulder Raise: 4 Sets (10, 10, 10, 10) - raise the left, then the right, not at the same time
9. Crunches: 3 sets (each till failure)
10. Hanging leg lifts: 3 sets (each till failure)
This is a great core / total body workout. Enjoy it!
That's right, the best strength out there is core strength. Not only does the core provide all the stability and power both your upper and lower body needs, but it protects one of the most vulnerable parts of your body, the Spinal Cord. While most people build up their cores through traditional situps and deadlifts, there are other more effective ways to do this. There have been recent studies that balancing can have major benefits for your core. It does so by engaging a lot more muscle fibers in your obliques, lower back and abs. So here is the workout, to engage your entire core (and other muscles of course). Lets make your core, the strongest it has ever been!
** All exercises will be preformed one side at a time. To be even switch starting with each side every exercise **
1. Single Arm Deadlift: 3 sets (10, 10, 10) - hold a dumbbell in on hand and perform a deadlift. The dumbbell will be to your side, not in front
2. Single Arm Shoulder Press: 4 sets (8, 10, 12, 15)
3. Single Arm Bench Press: 4 sets (8, 10, 12, 15)
4. Single Arm Dumbbell Shoulder Swing: 4 sets (10, 10, 10, 10) - this is just like the kettle ball shoulder swing, just with a dumbbell
5. Single Arm Bent Over Row: 4 sets (8, 10, 12, 15) - use a barbell for this and engage the core even more
6. Switch Grip Pull Ups: 3 sets (each until failure) - have one hand facing you and the other hand facing away (switch grip like you would do on a dead lift)
7. Box Jump With Dumbbell: 4 sets (10, 10, 10, 10) - hold the dumbbell in each hand for 2 sets
8. Single Arm Shoulder Raise: 4 Sets (10, 10, 10, 10) - raise the left, then the right, not at the same time
9. Crunches: 3 sets (each till failure)
10. Hanging leg lifts: 3 sets (each till failure)
This is a great core / total body workout. Enjoy it!
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