Here’s a little workout for y’all. Conditioning work for my purposes in this workout is about getting your heart rate up and “conditioning” your cardiovascular system.
Historically, I am not one to prioritize abs in my own workouts — we use our core in most movements, particularly in heavy lifting, but lately I have been doing a little bit more ab-specific work. And after a few months, I am definitely seeing some results of this labor, so I wanted to share the love. I don’t love traditional crunches for a variety of reasons, but what I do love is a good challenge, so things like v-ups and hollow rocks are right up my alley 🙂 Because, well, they are hard and I love that.
In general, this workout is geared towards advanced/intermediate exercisers. It is not intended for beginners, though I do offer some modifications below for injuries and places where you get hung up — I encourage you to do things well, rather than rushing through reps just to be down with it. Please reach out with any questions! Tips and links for each exercise below!
1. Burpees: advanced burpee, i.e. chest to deck, please and thank you.
modification burpee (in my groups we call these a high-plank burpee)
3. Reverse Burpees: Be judicious with this one, particularly those of you with low back issues. The weight will help counter balance you and help bring you forward a bit, but it’s my opinion that it’s optional if you have the ability to do so without one.
4. Plank. I do believe this one does not require a link, but I do encourage you to do a high or tall plank and to practice full-tension (squeeze the glutes, lats, etc.).
5. Kettlebell swings! Again, practice full tension (squeeze the lats, shoulder are locked in their joint socket). If you don’t have a kettlebell handy, I will take 60 seconds of jump rope in lieu of this.
6. Hollow rocks. Another link here with more explanation. If this is your first time, take it nice and easy with these guys. Don’t expect them to be as clean and pretty the first time you try them — you may have a larger range of motion than these guys and that’s okay, as long as you’re safe and paying attention to how the exercise feels for you. The main thing to keep in mind is that you want your low back tied to the ground the entire time.
ETA: here’s another explanation of how to get into the proper position for hollow rocks. Also, note that you can also start with bending both knees, then just one knee as you progress to a full hollow rock. If you are a beginner this is good way to go.
Have fun with this one and let me know how it goes!