The WOW, or Workout of the Week, is a short workout that you can do on your own as an add-on to your training. These workouts are designed to be mostly equipment free (so you can do them anywhere) and of medium to high intensity. Modify as needed depending on your fitness level and intensity needs.
You might think that doing dedicated core training isn’t necessary, especially if your regular routine includes strengthening movements like squats, deadlifts, pull ups, and/or kettlebells exercises that incorporate your core.
But I’m here to tell you that a stronger core makes for a stronger you. A stronger core means that you can lift more and pull more AND do so safely.
AND, let’s not forget about the real life applications for your core: being able to brace your abs and do controlled rotation while you shovel snow is essential to shoveling without literally ending up on your back for days.
What about the bracing that’s required to pick up a 56 pound kid who still insist on being carried around? (Sigh)
Or the strength that’s required to climb a greased poll after your city’s football team wins their first Super Bowl. Ahem.
For “Super Core” you’ll do 2 rounds of the following for 60 seconds each:
- Elbow to Hand Plank
- Dead Bugs
- Iso Russian Twists
The video shows modifications for 3 of the exercises:
- Elbow to Hand Plank – Modify by doing the exercise on your knees
- Dead Bugs – Make sure to keep your lower back glued to the floor. You should feel a slight “tug” on your abs as you lower your heels toward the floor. The video shows modifications from easiest to hardest. Version 1 – only move your legs and keep your knees bent to 90 degrees. Version 2 – Only move your legs, but extend them as you lower them toward the floor. Version 3 – Move arms and legs, but keep your knees bent to 90 degrees. Version 4 – Move your arms and straighten your legs as you lower them.
- Iso Russian Twists – Modify by keeping your heels on the floor. You can further modify by doing these without any weight. Make the exercise more challenging by lifting your heels off the floor.
Make sure to warm-up before each WOW. Some suggestions are a minute or two of jumping jacks, jogging, or stair walks. Then do two to three minutes of 10 squats, 10 push-ups, 10 half roll backs, and 10 bird dogs. Do the squats and push-ups at an easy-for-you modification.