Workout: Get Hard Core, anywhere.

 

 

A killer six pack and flat abs will not only have you lookin’ fierce, but a strong core is essential for any sport and every day activity.

This is one of my favorite core circuit workouts that requires absolutely no equipment except your own body!

What to do: Incorporate this routine 2-3X a week with your normal training program. Complete each exercise back to back, with little to no rest in between. Rest for 1-2 minutes and complete circuit for total of 2-3X (beginners start out with 1X through).

How it works: By incorporating HIIT intervals and quickly moving through each exercise, your heart rate will stay elevated = burning fat = showcasing those abs! Using your own bodyweight and AJ’s shreddin’ technique you’ll strengthen that core and develop strong, sexy abs.

Get ready to hit the slopes and improve your surf with the routine below:

HardCORE circuit:

Before you begin, make sure you are warmed up!

Set #1:

1) Crossovers: 8-10 Reps each side.

Begin in the top of a push-up position. Engage your abs, neutral spine, pull your right knee to touch your right elbow. Immediately crossover your right knee to touch your left elbow, bring back to the start and repeat on the other side. *TIP: Make sure to touch those elbows!!

2) Burpee Plank Jacks: 30-45 seconds

Begin standing, feet hip width distance apart. Bring your hands to the floor and jump feet back to the top of a push-up position. From here, jump feet out wide and then jump back in together (as if doing a jumping jack but on the ground!), Jump feet towards hands and then jump feet off the ground, repeat as fast as you can.

3) Leg Lowers to Reverse crunch: 15-20 Reps

Come onto your back, on a mat, arms can hold on to something overhead for an anchor. Lift legs straight up to the air, ankles over hips. Begin to lower the legs down towards the ground to about a 45 degree angle. Lift legs back up and perform a reverse crunch.

Jump Rope for 2 Minutes, rest for 30 sec-1 min and then complete set #2. OR sprint for 20 seconds, rest for 10, repeat for a total of 4X, rest for 30 sec-1 min and then complete set #2.

Set #2:

1) Plank Walks: 3-5 reps each side

Begin in the top of a push-up position, wrists under shoulders. Walk your right hand out slightly further than your left hand out. Walk your left hand out to meet the right. Again, walk your right hand out as far as you can, and then left hand to meet it. Hold for 5 seconds. Then inch your right hand back in, left to meet it, again, right hand so that it is back under the shoulder, and then left hand. Repeat but this time lead with your left hand.

2) Mountain Climbers: 30-45 seconds

Immediately after plank walks, pull your knees into your chest as fast as you can.

3) Dip & Crank: 10-12 reps each side

Come into a side plank on your right forearm. Shoulders stacked, bring your left hand behind your head. Dip your right hip down toward the ground, then back up and “crank” your left elbow to touch your right elbow.

4) Superman: 15-20 reps

Lie face down on your stomach on a mat, extend arms and legs out straight, neck neutral. Simultaneously lift your legs and arms off the ground, hold for 5 seconds and lower.

Jump Rope for 2 Minutes, rest for 30 sec-1 min and then complete set #2. OR sprint for 20 seconds, rest for 10, repeat for a total of 4X, rest for 30 sec-1 min and then complete set #2.

STRETCH for 10-15 minutes.

Get after it!

-AJ Govoni