Century: Core II

Warm-up:

400 m Run/Row or 2:00 Assault Bike (< 1 Month, 1/2 distance)

100 Second Plank (< 1 Month, 50 seconds)

5 Inchworms

Down Dog to Runner's Lunge & Twist

Down Dog to Pigeon

Arm Circles

Then,

Complete all reps of one movement before beginning another. Minimize rest during reps and between movements. Slow and controlled are more effective, today than fast movements. Therefore, this workout is not timed. It is for completion.


Option 1 > 3 Months

100 Piri Crunches (50 R & 50 L)

100 DB High/Low Windmills (50 R& 50 L) 15/20

100 Alt Leg V-ups (R+L=2)

100 Plank Rows or 100 K2S or Stability Ball Tucks

100 Situps


Option 2 < 3 Months

70 Piri Crunches (35 R & 35 L)

70 DB High/Low Windmills (35 R& 35 L) 10/15

70 Alt Leg V-ups (R=L=2)

70 Plank Rows or 70 K2S or Stability Ball Tucks

70 Situps


Option 3 < 1 Month

40 Piri Crunches ( 20 R & 20 L)

40 DB High/Low Windmills (20 R& 20 L) 5/8

40 Alt Leg V-ups (R=L=2)

40 Plank Rows or 40 K2S or Stability Ball Tucks

40 Situps


Child's Pose

Hold each of the following stretches a minimum of 30 seconds each. If you don't have a resistance band at home, you can use and old tie or a jump rope.

Banded Hamstring Stretch

Banded Piriformis/Low Back Stretch

Banded Inner Thigh Stretch