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Old 11-24-10, 08:42 AM   #1
Pug
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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
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Old 11-24-10, 09:04 AM   #2
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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.
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Old 11-24-10, 10:51 AM   #3
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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.
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Old 11-26-10, 04:00 PM   #4
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http://www.bicycling.com/training-nu.../core?page=0,1
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Old 11-26-10, 04:26 PM   #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.
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Old 12-03-10, 02:38 PM   #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.
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Old 12-04-10, 02:56 PM   #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
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Old 12-06-10, 06:30 AM   #8
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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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