IRON ABS

For the first time in the history of my workouts, the repetitions in this program are ment to be followed. This program was not created by me but a man by the name of Frank Medrano. A proffesional calisthenics athlete. Though I have added some exercises into it myself, like the l-sit and the side plank.

(You can check out hes site at www.thefrankmedrano.com)

Note: There should be a 3 minute break between every round. Also, be awere of your back while doing half burpees. Keep your core strong at all times to prevent injuries.

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CORE:

Leg raises – 20 reps
Half burpees – 15 reps
Leg raised toe touches – 20 reps
Half burpees – 15 reps
Right side oblique crunches – 20 reps
Left side oblique crunches – 20 reps
Half burpees – 15 reps
L-sit – 30 sec, 30 sec break, 30 sec
x3

Leg raises – 20 reps
Half burpees – 15 reps
Leg raised toe touches – 20 reps
Half burpees – 15 reps
Right side oblique crunches – 20 reps
Left side oblique crunches – 20 reps
Side plank right side – 30 sec
Side plank left side – 30 sec
Half burpees – 15 reps
L-sit – 1 minute
x1

Your core will thank you tomorrow!

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If you have any experience from street workout and calisthetics, I would appreciate some notes and tips.
If you like the posts I write give me a comment.
If you notice something I can improve to make this site even better, please leave a comment about it or send me an email.

Have fun getting in shape!

THE CORE WORKOUT MAKES UP FOR IT

Yesterday I tried to find some of the best exercises for back and shoulders, if you, like me, don`t have access to a chinup bar. I searched the internett, I contacted people who is experienced with street workout and calisthenics. One of the exercises that came up was called L-sit. I wrote it down in my program of the day. If you feel like the routines on back and shoulders isnt tough enough (cause I wasnt satisfied), I can promise you that the core section of the program won`t disappoint.

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Shoulders:

Spiderman – 1 minute
Downward dog pushups – 10 reps
Wallslide – 1 minute
x3

Back:

Bodyweight row – 12 reps
High plank, arms straight pushups – 1 minute
Superman – 1 minute
x3

Abs/core:

L-sit assisted w straight feet on the ground – 1 minute
Mountain climber – 1 minute
Plank – 1 minute
Leg raises – 1 minute
Side situps, left, mid, right – 1 minute
Toe touches – 1 minute
Bicycle situps – 1 minute
x2 – 3

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That was my program for Thursday. I promise I will find us more bodyweight exercises for back and shoulders for next time! Though I hope it will do some wonders for you. I know the core routine will.

Hope your having a great day where ever you are! I`ll see you next week for my Monday workout, were I will be back at Barry`s. Excited!

Hardcore workout for your core!

Todays session was pretty intense to say the least. As we got to the bootcamp me and my brother were determined to do 4 rounds on the treadmill and 4 rounds on the floor. But since my brother don`t like to run that bad he decided to ask our trainer if we could do a double floor session. I didn`t think we were enough people in the class for it. “Sure you can!”
I have never done a full floor session on core before. But this was my first and it definitely won`t be my last. It was great!

Heads up, I remembered every exercies of todays workout! I figured that I should maybe just write the exercises down right after the workout. How smart am I …

Weights used: 25lbs 

Exercises done:

Round 1 and 2: 6 reps spiderman and 6 reps mountain climbers, this was repeated for 1 minute – 1 minute plank – 6 reps sit ups and 6 reps side sit ups, this was repeated for 1 minute. We did these exercises for 2 sets.

Round 3 and 4: Side plank for 30 seconds – side plank pulses for 30 seconds (swap sides) – 6 reps leg raises and 6 reps leg lift with hip thrust, this was repeated for 1 minute. Start over and complete it for the last time.

Round 5 and 6: Plank rotations – side sit ups w(with) weights – side sit ups w weights static hold for 30 seconds (swap side). These exercises was also done in 2 sets.

Round 7 and 8: Superman one arm and one leg raise, 1 rep on each side for 1 minute – superman for 30 seconds and superman static hold on top for 30 seconds – static hold sit ups on box (I can`t find the name of this exercise so I will try to explaine it). You pull your feet up from the ground, straighten out your legs and adjust your back slightly to the center. Keep your arms streched towards your feet. These exercises was also done for 2 sets. On our last exercies, the static hold sit ups, we kept it going for 3 minutes.

 

As I read through the workout routines I just wrote down its clear to me that it can`t be easy to understand and complete every exercise. So I will try to figure out a way to make this more appealing to you. I could find some pictures to show you exactly how some of the exercises are done. But for the more used exercises like plank and sit ups, etc I will keep doing it simple.

I am feeling very good from todays workout! Sweaty too .. I should actually run for the shower ..

So that was my core workout. I hope you can get something out of the exercises even if it looks pretty messy up there.

Again, please leave a comment for me to read. I could really use tips and tricks for myself, so that I can make this a better fitness site for you and me.

Thank you!