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 #7 –
3 sets of:
Inch Worm Reach and Hold (3 seconds) x 5/10 reps
Side Crunches x 10/20 reps
Tuck Rocks x 20/40 reps
Side Plank (right and left) Forward/Backward Hips x 10/20 reps
Seated Straddled Leg Lift Hold x 5/10 seconds
Rest if necessary
Core Workout #8 –
2 sets of:
Standing Side Leg Lifts on Wall x 15/30/45reps
Supine Piked Crunches x 10/20/30 reps
Hollow Body Lean on Wall x 15/30/45 seconds
Wall Slides x 10/20/30 reps
Support Hold or Swings on Chairs x 15/30/45 seconds
Rest as needed
Core Workout #9 –
3 sets of:
Tuck-Up x 10/15/20 reps
V-Up x 10/15/20 reps
Candlestick Raises x 10/15/20 reps
One Arm/One Leg Plank x 10/15/20 reps
Hand Plank Knee-To-Armpit x 10/15/20 reps
Low Push-Up Hold x max effort
Rest as needed