Welcome everybody to our 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 #1 –
Two sets of:
Hollow Body Bounce x 60/80/100 reps
Straight Body Ceiling-reaching Crunches x 10/20/30 reps
Tuck Rock to Tuck Sit x 10/20/30 reps
Hollow Body Side-to-side Rocks x 10/20/30 reps
Hand Plank Arch/Hollow x 10/20/30 reps
Limbo Twist x 10/20/30 reps
Rest as needed
Core Workout #2 –
Two sets, for time, of:
Hand Plank Shoulder Tap x 50 reps
Push-Up x 10 reps
Elbow Plank x 30 seconds
Push-Up x 10 reps
Hand Plank Shoulder Tap x 50 reps
Rest 60 seconds
Core Workout #3 –
Three sets of:
Hand Plank Shoulder Circles x 10 reps (clockwise)
Hand Plank Shoulder Circles x 10 reps (counterclockwise)
Hand Plank Knee-to-elbow x 15/30/45 seconds (right leg)
Hand Plank Knee-to-elbow x 15/30/45 seconds (left leg)
Reverse Snow Angel x 15/20/30 reps
Stretch Body Hold x 15/30/45 seconds