Get back on track following summer vacation, wedding season, camping and beachin’ it! Vacation activities often place our bodies in sedentary positions. This workout hits the entire body with a focus on the core and stabilizers.
For athletes who want to maximize their training efforts while increasing core strength, this is a great regime. Each drill has three variations with options to ramp up your fitness routine as you progress.
Dynamic Stretches
- Groiners: hold 3-5 seconds and switch sides;repeat 3-5 times
- Walking lunges: 5 each side
- Side lunges: 5 each side
- Arm circles: 15 forward; 15 backward
Warm-up
- 5 Minute AMRAP (As Many Rounds As Possible)
- 20 Squats
- 15 Push-ups
- 10 Sit-ups
- 5 Burpees
The Workout
Perform 10 reps/exercise; repeat 4 times
Banded Sidestep to Squat Jump
Works lower body: gluteals, quadriceps, hamstrings, lower back, abs
Position band just above knee
- Sidestep two times in mid-squat position
- Squat lower, then jump up, driving hands downward
- Repeat in other direction
Beginner: Bodyweight
Intermediate: Band: add resistance by increasing stance width
Advanced: Dumbbell: hold in goblet position
Barbell Good Mornings
Works posterior chain: hamstrings, gluteals, lower back
Start with zero weight on barbell
- Lift barbell overhead, lower to shoulders/back of neck while squeezing elbows behind back
- Widen stance to hip-width with slight bend in knees
- Hinge at hips shifting butt back, upper body forward
- Stop at 90 degrees and return to starting position by driving hips forward
Beginner: Band: anchored with feet, band behind neck, hands free
Intermediate: Barbell: no weight
Advanced: Barbell: add plates
Cable/Band Wood Chopper
Works core: abs, obliques, gluteals, shoulders, lower back, abductors and adductors
While kneeling, keep body tall and bring band or cable to eye level
- Bring one knee up on same side as the band anchor point
- With hand opposite bent knee, grab band/cable with palm toward the ceiling, placing other hand over top
- Engage core and stabilizers, pull down at an angle away from anchor with a one-count
- Release with resistance applying a three-count back to start position
Beginner: Band
Intermediate: Single dumbbell
Advanced: Cable: adding weight each set
Leg Raises
Works: Iliopsoas muscle around hips and lower back, hip flexors and hip adductors
Lie on back, hands by hips or behind head
- Raise both legs straight up pointing soles of feet to ceiling
- Lower legs to hover 1 inch off floor (or heels slightly touching); pause then return upright
- Repeat 10x and gradually increase reps
Note: Keep lower back on the floor (if you feel it lift up, bend your knees slightly to compensate)
Beginner: Bodyweight
Intermediate: Band: anchor band to sole of foot, pulling with hands for resistance against legs
Advanced: Dumbbell/band: keep arms straight towards ceiling, holding dumbbell or band anchored to floor above head
Banded-Knee Tuck Push-Up to Jump Tuck
Works full body
Slide band just above knees
- Start in a plank position, wrists directly under shoulders
- Do a push-up
- Engaging core, jump feet forward, driving knees to be in line with hips
- Kick feet back to plank
- Jump feet forward towards hands and stand
- Jump, tucking knees up to hip height
- Return to plank position
Beginner: Perform movements in steps, replace jump tuck with a bodyweight squat
Intermediate: Hop knees in and back to a plank, then hop up to feet and squat jump
Advanced: Complete movement with box jump
