Instructions related to this workout: The faster you go, the harder this gets. Go fast, but be safe. It’s time to challenge your body with balance reactions and big movements. The goal isn’t to lift as much weight as possible here, rather to create a slight balance reaction with every rep of every exercise of every set that you do.
Perform each exercise, as follows:
As fast as you can control 30 seconds* Slow and easy 30 seconds - keep doing the exercise, but slowly and casually
*Note: Losing your balance 2x counts as fatigue (rest); every rep should involve a balance reaction that you can ‘save,’ though.
Complete each exercise once using the 30/30 format above. Rest only when you’re done.
Hover over an exercise to be able to view it right on this screen or
click it to see a larger exercise window on a new tab
- Double Plate Squat Burst (or dumbbell)
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- Cross Body Plate Sumo Walk
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- Half Push Up Position Plate Plank
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- Squat Jump With A Sumo Plate Flip
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- Moving Plank With Triple Push Up (with/without dyna discs)
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- Dumbbell Swings To Burnout
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- Pull Up Superset (or alternating Tree Cutters/Modified Tree Cutters if not available to burnout)
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- 3 Position Abs On The Ball
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- Ab Wheel or Walk-Out
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- Diagonal Dumbbell Squat With Power Press
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These workouts specialize in using your abs the way they were designed - the protect you from falling. You see, in real life, it’s your abs that stop you from falling while you’re walking, standing up from a chair, or reaching for an object. Your ‘center of mass’ is located right in that area, and this is where all movement is centered for your body.
When you start to reach your arms into the air rapidly, squat down, fatigue out peripheral (arms/legs) muscles, and use your core in truly functional ways, your abs ‘pop’ right out. It’s awesome.
So are you.
Get ready to be really, really awesome with this workout. Time to destroy this thing!
Rock it!
-Kareem