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  1. #1
    Pug
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    High Modulus Pug's Avatar
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    Critique my core workout routine

    I do 3 sets of the following circuit 1 or 2 times per week. I also lift weights 2-3x/week upper body using a push/pull split. Now that the weather is getting colder, and I'll be riding a little less, I plan to reintroduce lower body weights with deadlift/straight leg deadlift 1x week and squats or heavy lunges 1x week.

    I'm curious whether my core routine is missing anything obvious. Also, I'm getting a little bored with it so definitely interested in any suggestions for substitutions, etc. I have access to dumbbells, a cable machine, barbell, medicine and swiss balls. Thanks!

    - Push ups x 15 (sometimes I'll do 60-90 seconds planks, but the push ups help keep a problematic rotator cuff from acting up)

    - Weighted (15# DB) partial crunch on swiss ball x 15

    - Medicine ball rotation x 15 with 10# med ball

    - Weighted (5# DB) reverse crunch on swiss ball x 15

    - Seated cable crunch x 10

    - Standing cable rotation x 10

  2. #2
    Bulldozer GirlAnachronism's Avatar
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    Have you tried planks? There are lots of variations you can do by sticking various hands/feet in the air once you get bored of holding the regular ones for minutes at a time.

    There's also the bridge pose from yoga which is nice, and can be made more difficult by extending your leg up.

    I also do a prone jackknife on a swiss ball, which looks incredibly goofy but seems to be a good workout.
    You're not punk, and I'm telling everyone.

  3. #3
    flaff. crbrown's Avatar
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    I am a fan of bodyweight exercises. I have recently started working on L-sit progressions, which quickly erased any delusions I had about having a strong core. A 60-second L-sit is a good goal, and is considered to be one of the core strength baselines for serious gymnasts.

  4. #4
    Senior Member late's Avatar
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    We are as gods, we might as well get good at it.
    Stewart Brand

  5. #5
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    Define "Core".
    Like most I think you're definition is core=abs.
    What stands out to me is the lack of back exercises - add deadlifts for one. seated rows, pullups, for example.
    Core should mean a lot more than abs.

  6. #6
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    try youtube

    If you search youtube for core training, you'll get lots of good bodyweight exercises. Never get bored again.

  7. #7
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    As a change of pace you could work in two of my regulars, russian twists and bicycle crunches:

    http://www.mensfitness.com/fitness/ab_exercises/165

    http://exercise.about.com/od/abs/ss/abexercises.htm

  8. #8
    Senior Member Road Fan's Avatar
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    Mayo Clinic has a really good slideshow on core exercises - pretty grueling in my experience.

    I'm no expert, but very little of what you're doing is in there.

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