ALR Core Training Makeover

Feb 19 2016

Complete one set of each exercise and repeat for a total of three rounds!

Bicycle Crunches – 12-15 each side. Lay on floor, hands behind head and alternate touching opposite elbow and knee.

Reverse Planks – 30 seconds. Lay flat on the ground on your belly. Lift both arms and legs as high off the ground as possible while pushing your belly into the ground. Hold for 30 seconds.

Barbell Rollouts – Each set to failure. While on your knees, grasp a barbell with 25lb round plates on each side. Roll the barbell out as far as you can and pull back to the start position.

Romanian Deadlift – 12-15 reps. Load a barbell and lift from the ground to a standing position. Bend knees about 15º. Maintain the same knee bend while lowering the weight to the ground as far as possible, and return to the same starting position.

Plank Mountain Climber – 20 reps each side. Grasp two dumbbells while in the push-up position on the floor. Bring one dumbbell up to your side like a dumbbell row. Return dumbbell to the ground and switch sides.

Medicine Ball Russian Twist – 20 reps each side. Laying flat on the floor on your back, lift your feet from the floor and keep them there, while your legs are straight. Sit up to about 45º and rotate the ball to each side of your body.

Repeat this cycle for a total of three rounds. Drink plenty of water and remember to do your cardio!

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