Hey, what is going on guys? Vince DelMonte here and I am going to be take you through a power core circuit today, series of unique exercises. You may have seen them, may have not, but really good to give the extremely power if you do them back to back to back. You can do these after your cardio workouts. You can do these at the end of any of your weight training days, no matter how your programs split up, and they are really going to focus on engaging the core and not the surface abdominals, to transverse the stuff that is underneath, the stuff that people called the core. This is the stuffs that really keeps your pelvis in alignment. It helps prevents lower back cramps and this stuff is going to make you strong as a bear.
So let us get started. If this is your first time doing this, do not worry too much about the number of sets you do with the numbers of reps. More focus on how these exercises are suppose to feel.
All right, so I really focus on keeping your abs pulled in tight, really feel them contract to keep them, make sure you feel them engage, make sure that you feel like they are firing and from there we can figure out some reps and sets when this is over. So let us just worry about the technique for now. So we are going to do some Madison Ball Rotations, again focus more on the speed, full range the motion before you start, you know letting your ego in get to you and you start going on heavy and heavier once it is not necessary, so this is a nice light 8-pound ball. I am starting up here and we are going to do a Wood Chopper, Madison Ball Rotation where everyone call it.
[Demo]
Really work your core through the letter X.
[Demo]
You feel nice, deep and tightening sensation so you are not just the front of your abdominals but through the sides. We are going to go through the other side, always start up here, we are going down with the force, forces downward.
[Demo]
All right, these are known as the Saxon Bends, nice and tall.
[Demo]
With those, if you want to find your oblique, because if you do not, you will find other muscles take over like your lower back glut. Just try to find your oblique and lateral abdominal muscles and get them engage really focus on firing them. That is another one, while we are on the theme for lateral flexion, oblique, we will do another variation. You can do this off your hand.
[Demo]
Then just drop your hips and come up.
[Demo]
As to advance, you also go down here, work from here, you can work through here, if you need to take your fingers.
[Demo]
Now switch around. Do not forget to do both sides.
[Demo]
Again, first time doing this, do not worry about the numbers of reps, just focus on waking up this new muscles.
[Demo]
You can even do this at the start of your work out as warm up, if you do not like doing cardio. You know I am just still sweating after just a few minutes of some core exercises and we are going to finish off with something like probably does not get label as a core exercise too often, except for some publications. Again, these are pretty light you want to go with for pretty heavy weight. I probably want to go maybe 100 pound dumbbells but what we are going to do is called the Farmer’s Walk, and if you are in a room like this, you are going to step nice and tall and this is really going to engage your core. Again, you can imagine if these are heavier you have to walk a lot slower and you are just going to walk.
[Demo]
Just focus on something nice and tall, chest up.
[Demo]
You will find it is works your forearms, your traps, but a really engages your core, if you pick the right weight.
[Demo]
You are not going to feel it in your core, like you are doing in a lot of crunches, and your hands are burning but it is really, really going to work. I will just finish off, just one more. We are going to do Planks, but with one arm out, one leg out, just get your self on a push-up position. You are going to focus on your crease lifting one leg and one arm.
[Demo]
Trying to keep it, try not to rotate and kind of rotating, and trying to keep your whole body squar
Transcription by:
Scribe4you Transcription Services