Saturday, March 3, 2012

Core Crosstraining


Kettlebell builds core strength.  Try after situps and plank and you'll feel what I am talking about!
One of the biggest impacts of crossfit has been on my core.  My abs, and the deeper abdominal muscles.  Lately I have been focusing my crossfit home workouts (about 4-5 a week) on my core, with a subtler emphasis on arms, quads, hams.  Here is the workout I am really digging right now:

4 X (as fast a possible without losing form):
  • 10-15 Kettlebell Lift Squats, 80% max weight (I don't have heavier than a 35#, so that's what I use, but if I had 45#, that would be better.
  • 10-15 kettle bell swings with 80% max weight, so go heavy as there are fewer repeats, 35# for me
  • 5 reps each arm of one handed kettle bell swings, lighter weight, for me 20#
  • 10 one-legged squats on each side
Then, do 4 X this workout, again as fast as possible:
  • 10 pushups
  • 1 minute plank on elbows
  • 10-15 v-sit ups
  • 30 elbow to knee situps (15 each side)
And then you're done!  Tired, but happily DONE!~


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