BuckSpin - A Year Of Change

Just finished the last workout of my most recent 6 Week Cycle. I look like I fell in a swimming pool. I’m drenched & my midsection aches, but it hurts good.

Besides doing alternating split lifting sessions 4x week (Mon, Tue, Thur, Fri) I do a Core workout 2x week on Wed & Sat. Its a carry over from my "Biggest Loser" classes in which I was shown the importance of a strong core. I firmly believe in it, and as a result devote 2 days a week to it.

Each 6 week cycle I custom design a new core workout of 12 exercises utilizing a balance ball, my bodyweight, resistance bands, dumbbells and an ab wheel. This cycle’s focus was on torso rotation & the abdominal wall.

The workout is done linearly (in sequential order) 2x thru. The first time is as many reps as I can get in good form in 60 seconds, the 2nd set the same but in 45 seconds. I emphasize intensity and form & as little rest between sets as possible. This way not only do I get in some great core work but I get some good cardio as well as some enhanced metabolic fat burning! 3 birds in one workout!

Hard Core II:

Balance Ball Prone Jackknives/Pikes
Resistance Band Reverse Wood Chop
Double Crunch with Dumbbell Resistance
Ab Wheel Roll-Out
Seated V Twist
Plank Row Pushups w/ Dumbbells
Bicycles
Balance Ball N’ Wall Side Crunches
Balance Ball Prone Knee Tucks To Chest
Reclined V Leg Flexions
Supine ON Balance Ball Curl N’ Crunch (balancing ON the ball & doing leg flexions)
Small Ball Crunches (small ball in small of back)
Resistance Band Cable Crunches

It was a good workout & I made some good gains in my midsection. I nailed the very last one & set 2 PRs:
Total Reps: 531
Avg. Reps/Minute: 12.95 (41 minutes)

Next Wednesday I’ll start Hard Core III. This will focus on my serrats & external obliques as well as more abdominal wall strength work.

This entry was posted on Sunday, August 17th, 2008 at 4:11 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.