Welcome everybody to Invictus Gymnastics Core Workouts!
Many of you around the world may be stuck in your homes or with limited equipment due to gyms closing. This is happening EVERYWHERE, but I want to make sure that you are still getting as much out of this program as absolutely possible, so I present to you the first three Core Workouts, specifically designed for little to no equipment, so there is NO EXCUSE for not putting in the work or staying on track to your goals!
In time I will be doing my absolute best to make the entire Invictus Gymnastics Program more “home friendly”, with options to supplement skills that would normally require equipment. There will be no perfect replacement for the equipment in the gym, but together, with hard work and creativity, we will test ourselves in these difficult times and come out of these circumstances stronger, braver, unconquered, unbowed and unbroken.
I would also love to invite you to read the Invictus Poem, written by William Ernest Henley. This poem was the inspiration for the name of our gym, and under the circumstances, if you haven’t read it yet I would recommend that you do!
Core Workout #13 –
3 sets of:
Hand Plank Arm Scratchers x 10/15/20 reps
Elbow Plank Oblique Crunches x 10/15/20 reps
Hollow Body Flutter Kicks x 30/45/60 seconds
Tuck Rocks (fast) x 30/45/60 reps
Rest 2 minutes with upward dog stretch and side-to-side twists
Core Workout #14 –
3 sets of:
Side Hand/Elbow Plank Hip Taps x 10 reps
Elbow Plank Arch/Hollow x 10 reps
Skydivers x 10 reps
Hollow Body Crunches x 10 reps
Bent-over Reverse Crunches x 10 reps
No rest
Core Workout #15 –
3 sets of:
Candlestick Leg Lift x 10/20 reps
Straight Body Sit-Up x 15/30 reps
Seated Piked Single Leg Lift x 20/40 reps
Lalanne Push-Up x 10 reps
Prone Flutter Kick x 20/40 reps (each leg)
Prone Straddle Hold x 30/60 seconds
Rest if necessary