R
Razilin
Guest
You could do Raz's Workout Routine.
You gotta progress into it, though.
Its also designed for functional strength, not aesthetics.
My core workout day is:
-5 minute plank, no break throughout
-1:20 sec sitting leg raises held with feet in V position, left over right, and right over left each - 20 sec break between each position
-3 sets of 10 windshield wipers (requires a pull up bar or equivalent), 20 sec break between each set
-3 sets of 10 knees to elbows from a dead hang (requires a pull up bar or equivalent), 20 sec break between each set
-125 crunches x2 sets, 20 sec break in between
-3 min plank, 20 sec break, then another 2 min plank at the end of the routine
-As many dragon flags as you can do in a 5 minute period, one after the other without a break
Things you can add on:
-3 sets of 10 front pulls (requires a pull up bar or equivalent)
-Pull ups from L-sit position
-Crab walks with feet against the wall
-Human flag pole (requires a vertical bar of some kind)
You gotta progress into it, though.
Its also designed for functional strength, not aesthetics.
My core workout day is:
-5 minute plank, no break throughout
-1:20 sec sitting leg raises held with feet in V position, left over right, and right over left each - 20 sec break between each position
-3 sets of 10 windshield wipers (requires a pull up bar or equivalent), 20 sec break between each set
-3 sets of 10 knees to elbows from a dead hang (requires a pull up bar or equivalent), 20 sec break between each set
-125 crunches x2 sets, 20 sec break in between
-3 min plank, 20 sec break, then another 2 min plank at the end of the routine
-As many dragon flags as you can do in a 5 minute period, one after the other without a break
Things you can add on:
-3 sets of 10 front pulls (requires a pull up bar or equivalent)
-Pull ups from L-sit position
-Crab walks with feet against the wall
-Human flag pole (requires a vertical bar of some kind)