2016 NOS Core Week 2- Feel the BURN
Hey Team,
Way to ROCK the first week of OS!! We have 27 awesome EN all stars tracking their core work. If you didn't get a chance to log in your numbers, its not too late! Head here: https://docs.google.com/spreadsheet...edit#gid=0
This week we are switching things up a bit! We are adding in another set of each type of exercise (plank, cords, and push ups) AND we are adding some military push ups (biggest difference with these are keeping your elbows close to your body).
| Planks 3 x Front Planks |
Cords 1 x Catch 1 x Straight Arm 1 x Catch |
Push Ups 1 x Standard 1 x Military 1 x Standard |
Goal: by Monday of Week 2, (1) your body should be beginning to adapt. and (2) you have repetition frames of reference from Week 1.
Execution: Use your per exercise repetitions from last week to provide you with goals for this week. For each exercise you are NOT to go to failure, but rather a tick above last week’s numbers.
Core is SO important for everything we do...but its something we all let go by to the wayside! Let's keep each other going!! Let's post our numbers and cheer each other on.
GO TEAM!
Comments
Cords are on order so lunch today will be the weight room at work to approximate the cords (haven't figured out how to get the full arm range of motion yet). Weight rooms are totally new for me. Glad the accountability is here with the team.
Set 1 Set 2 Set 3 Total
Planks 2:15 1:30 1:20 5:05
Cords 42 42 40 124
Push-ups 34 34 31 99
I'm going to add a workout on Wednesday since I think I lost upper body strength last year just doing 2 sessions per week. That's one of the downsides of aging up.
Weak but making progress.
I have wanted to do core work for years, but never could get motivated. Man those military push-ups are hard!
Plank = 1:20; 1:20: 1:20
Cords = 20 catch; 25 straight; 20 catch
Push-ups = 10 standard; 5 military; 10 standard
Core work done... Feeling a bit weaker this time, not sure why. As others mentioned, the military style PUs are big time harder. Kicked my a&&.
Planks - 1:30, 1:02, 1:03 = 3:35 Cords - 51, 44, 42 = 137 Pushups - 23, 5 mil, 8 = 36
Plank: 3:15 total
Cords: 30+30+32 = 92
Push-Ups: 10+8+9 = 27
For a little chuckle.....YUP!
That pic about covers it. LOL
Planks 1:50, 1:50. 1:40 Total 5:20
Cords: Catch 46, straight 44, Catch 48
Push-ups: Standard 39, Military 22, Standard 37, Total 98
Think I got the form right on the Military push-ups this go around, cause they were hard. Run and regular gym workout later.
Great work everyone, seeing the posts is very motivating...
Dave
Bonus is dropping 5 lbs since the start of the OS. Thanks myfitnesspal!
Felt a little stronger for the today's version, but may have taken a few more seconds of recovery between each one since I was not rushed to get this set done. All sets went up a small tick, which felt good. Upper body strength has never been my forte. Time to change that.
Planks 1:33, 1:06, 1:14 = 3:43 Cordz 55 catch, 46 full, 50 catch = 151 Push-ups 23, 7 mil, 15 = 45
A few more push-ups and cords. Progress!
Planks 1:20,1:20,1:20 Cords - 30 Catch, 30 Straight, 30 catch Push-ups - 12 standard, 7 military, 12 standard
It hurts to type.....
Planks - 1:00, 1:05, 1:10
P/Ups - 1x Standard 12, Military (kneeling) 12 (ouch!!), standard 9
Cordz - 20 Straight, 20 catch and 20 triceps
2) Given the choice between this and an ice pick in the eye, hmmmm.
3) The cords arrived yesterday. That only makes it worse.
4) Set your arm at an angle on a plank leads to an epic fail whe your shoulders are already screaming at you
5) Be careful handling glass immediately after this set as you're likely to drop it (a beer for dinner)
6) Memories of when I first started yoga. My core hurt for a month.
7) This is pain well spent. Weakness leaving the body.
????
Total 5:00 plank, 35/25/35 pushups, 40 x 3 cords.
I did my core workout after work today and after a PT session for my hamstring. The PT's verdict is that I have weak glutes so I now have more exercises to add to my routine. I thought it might be a muscle imbalance, so at least that's confirmed and fixable.
Back to the core, since I couldn't run I did an extra core workout on Wednesday. In addition to our beloved planks, cords, and pushups, I added a twist by doing the pushups with my feet suspended about a foot off the floor with TRX straps, plus rows, and arm extensions and curls with the straps. The numbers on Wednesday were: planks 3X2:00, 50 pushups (feet suspended), 3X25 row, 3X15 each arm extensions and curls, and cords 30/25/25.
Today's workout was just a straight core workout with planks 2X2:30 & 1@2:00, cords 35/35/35 (s/c/s), and pushups 20/15/15 (s/m/s). My arms were feeling it during the last set of pushups.