Hello and welcome,
Core focused total body workout is beneficial to everyone. Strong core is foundation of all kind of activities – walking, running, lifting weights, hiking, vacuum cleaning …
All of my workouts engages core for strength and stability, but sometimes doing just core workout is crucial for overall health and strength.
By core I don’t mean abs workout. Core is much more than abs. It’s a group of muscles that stabilizes and controls the pelvis and spine (and therefore influences the legs and upper body).
Core strength is less about power and more about the ability to maintain the body in posture that unload the joints and promote ease of movement.
For the average person, this helps them maintain the ability to get on and off the floor, stand up from a chair, sit comfortably at a desk or vacuum without pain. For athletes, it promotes more efficient movement, therefore preventing injury and improving performance.
Having a strong core can often prevent overuse injuries, and can help boost resiliency and ease of rehab from acute injury. The core also includes the pelvic floor musculature, and maintaining core stability can help treat and prevent certain types of incontinence ability (https://www.health.harvard.edu/blog/understanding-and-improving-core-strength-2018090414662)
Today’s total body workout is all about core strength.
All you need is one dumbbell or kettlebell. But if you don have any equipment at all, you can do it only bodyweight. Bodyweight alternatives are given for exercises number 2 and 7 (marked with *).
Workout protocol is to complete 3 sets of 40 sec work and 20 sec of rest for each exercises before hitting next one in the row.
- reverse lunge knee up – left side all 3 rounds, then right side all 3 rounds
- sumo deadlift high pull* / burpees if you are doing only bodyweight
- 4 mountain climber + push up
- alternate superman
- plank reaching cross leg/ankle (https://www.youtube.com/watch?v=Q3IIPKBcs3Y)
- kneel to squat + jump
- alternate deadlift* – changing arm straight leg deadlift / bridge with march if you don’t have any equipment
- bird dog
- skaters
Generally, there is no excuse for not working out.
If you can’t manage 40 sec of work, do shorter intervals. If you don’t have an equipment, do bodyweight exercises.
But, once you start to workout and find out about its benefits, I’m sure that nothing is going to stop you.
Wish you all the best,
My fitness corner
