Dark Ritual:
Cuban Pete wrote:Good home workout, core focused.
Equipment required
- rucksack full of stuff (weights/tins/rabbits,etc)
- stopwatch or clock with a second hand
Circuit style, 30 seconds work, 30 seconds rest.
Prisoner Squats - Stand tall, feet shoulder width apart, hands behind head elbws back, squat as far down as possible and back to start.
Crunches - standard crunch
Core Twists - stand tall, hold bag in both hands with elbows bent and tucked into midriff, twist left as far as possible turning head aswell and not letting hips turn too much, twist to the right and return. (TAKE IT FURTHER - if this gets easy, extend your arms straight out)
Bicycle Crunches - Lie in crunch position, bring left knee to chest and twist core so right elbow meets left knee, return and repeat n other side.
Single Leg Romanian Deadlift - (using a weighted object you can hold in 1 hand) stand tall, object in left hand, keeping left leg straight and on the floor bend down at the hips whilst right leg goes out behind you, the weight should go straight down in front of leg, return, do not let foot touch floor (DO 30 SECONDS EACH LEG HERE)
Big Circles - standing, hold bag in 2 hands above your head, keeping arms straight perform clockwise circle motion with arms (DO 30 SECONDS CLOCKWISE, 30 ANTI-CLOCKWISE)
Plank - Press up position then go onto forearms so that legs and back form a straight line, engage core and hold
Lateral Bends - standing hold bag in one hand hanging by side, bend laterally (sideways) so bag is lowering towards your feet, when its just below knee level reverse the move and exagerate it to the other side (DO 30 SECONDS EACH SIDE)
Lying Leg Raises - lying flat on floor, raise straight legs up so they're straight up, return, do not let feet touch floor between reps.
Weighted Crunches - crunch position with bag held just above face, perform crunches
Burpees - stand tall, squat down and place hands on floor, thrust legs back so in press up position, legs back in to squat, big squat jump up.
One circuit will take 13.5 minutes to complete. Rest 4 minutes and repeat. (Rest and repeat again if you've got it left!!!
Lots of hard work, enough rest, good core workout aswell as a good fat-burner. You'll be burning fat for hours afterwards.
Warm-up:
Cuban Pete wrote:A 10 minute jog and a few lunges, arm circles and bending down to touch toes should be sufficiecnt warm up. Try it Monday Wednesday Friday to begin with.