1/2/10

First workout of the New Year

3 ab-wheel rollouts
30 sec. jumping jacks
3 ab-wheel rollouts
30 sec. shadowboxing
3 ab-wheel rollouts
30 leg lifts
3 ab-wheel rollouts
15 side-bends
3 ab-wheel rollouts
15 side-bends (other side)
3 ab-wheel rollouts
30 crunches
3 ab-wheel rollouts
30 extended arm pushups
3 ab-wheel rollouts
1 minute plank, arms extended
3 ab-wheel rollouts
1 minute plank, forearms
3 ab-wheel rollouts
rest

This workout was inspired by Bill's kettlebell class at Five Points Academy. But I don't have kettlebells at home. So I adapted the workout to emphasize the core strength component. The ab-wheel has been an absolute revelation for my core. Obviously, they become the core exercise in this series. Beginners may perform them kneeling while those with intermediate strength may perform them assisted with a barrier, ramp or stopping before full extension. (I personally prefer stopping before full extension because this allows you to go a little bit further if you feel you have the capacity within you at the moment.) For those who have excellent, excellent strength, you may perform them from standing, downhill or with a weighted vest.

Train hard.