On Friday I shared with you some of my Core Workouts and the huge benefits you can get from using a more scientific way of conditioning your mid-section rather than doing back breaking crunches.
Here’s how you could incorporate my 4 minute core workouts into your daily life…
Option 1 – at the end
Add one of the 4 minute core workouts to the end of your current workouts.
So if you are using my 4 minute cardio or 4 minute kettlebell workout it may look like this:
- 4 minutes bodyweight cardio
- rest 60 seconds
- 4 minutes bodyweight cardio
- rest 60 seconds
- 4 minutes core
If you are working out hard and lifting heavy then it is important to work your core at the end of your workout.
Your core muscles help to support and protect your spine so you do not want to fatigue them before a heavy lifting session.
Option 2 – at the beginning
Use them at the beginning of your main workout for muscle activation.
I often use this technique during my kettlebell classes. You will find by activating your core muscles first you can use them more effectively during your main workout.
Be careful, as mentioned in option 1, you do not want to totally fatigue your core muscles before any heavy lifting. So choose one of the core workouts that is easily within your capabilities.
This is the great thing about the 37 core workouts, they get progressively harder so you can always pick the right workout for the right time.
Option 3 – on their own
If your main goal is to strengthen your core, tighten your midsection and prevent any lower back issues then you can just focus on the 4 minute core workouts.
Start with just 4 minutes per day, taking 2 days off per week.
Then progress to 2-3 circuits with 60 secs rest between workouts.
For example:
- Slow Mountain Climbers – 30 secs
- Side Plank – 30 secs
- Shoulder Taps – 30 secs
- Side Plank – 30 secs
- Bridge – 30 secs
- Back Extension – 30 secs
- Standing Elbow to Knee – 60 secs
- Rest 60 seconds and repeat
Watch a video of the Shoulder Taps exercise below:
If you are not used to performing these, more modern, types of core workouts then I think you will be surprised at how effective they can be without the need for any equipment.
OK my friend, I hope you found this useful.
Take care,
Greg
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