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more core work?

body weight workout

Moderator: cheapo

more core work?

Postby Admin » Sun May 06, 2007 2:02 pm

Who would be interested in a little more core work integrated into the basic simplefit workouts?

I see allot of people add some core work would this type of addition interest anyone?

example based on level 1

5 rounds for time
2 pull-ups
6 push-ups
10 squats
15 plank

for time
10 pull-ups
21 push-ups
21 squats
21 l-hang


l-hang http://www.simplefit.org/pix/l-hang.jpg
Hang from the bar and hold an l position with you body, if this is not possible bend your knees.

plank http://www.simplefit.org/pix/plank.jpg
Hold you body in a straight line weight on elbows and toes. To add intensity slide elbows forward.

Let me know what you think
Last edited by Admin on Sun May 06, 2007 7:21 pm, edited 3 times in total.
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Sounds good

Postby Robert DeWitt » Sun May 06, 2007 2:11 pm

Funny you just posted this,I was going to ask about adding core work.
I guess great minds think a like
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Postby magus269 » Sun May 06, 2007 8:25 pm

both are awesome. good stuff, keep it comin.
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Postby dgkimpton » Mon May 07, 2007 5:07 am

More variations are only a good thing, why not go for day 5,6,7 as some of these variations?

Also, more introductory guides (with pics) of how to do these moves (all of them) would be most appreciated - it's hard to know if one is doing it right when one is unsure what one should be doing...
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Postby coine » Mon May 07, 2007 8:30 am

How do you do planks "for time"? How long are you supposed to stay in that position?
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Postby scorxn » Mon May 07, 2007 10:51 am

On the alt workouts, he's saying multiply the rep count times 3 seconds. So in the L1 example here, I believe it would be holding 45 seconds per round.
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Postby samjackson » Mon May 07, 2007 2:35 pm

I've been doing my planks on a stability ball, 1 minute 4X, arms extended and locked out. Its suprising how long a minute can last when I'm doing it. Ssolid core workout for sure. Another variation, plank on stability ball, on elbows, twist left/right 25X/4X
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Postby Admin » Mon May 07, 2007 2:50 pm

Ok so try them out and let me know if you people want them included in the program.

I actually cross posted here is a sticky let me know

http://simplefit.org/phpbb/viewtopic.php?t=300
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Postby Admin » Mon May 07, 2007 6:25 pm

scorxn wrote:On the alt workouts, he's saying multiply the rep count times 3 seconds. So in the L1 example here, I believe it would be holding 45 seconds per round.


Right, just trying to get a feel for what works for people so any feedback is appreciated. I am leaning towards 30 seconds for beginners and 3 min for advanced and scaling based on that, If they are included at all.

reply to this thread
http://www.simplefit.org/phpbb/viewtopic.php?t=300
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Postby Bri3626 » Mon May 21, 2007 9:16 am

this is a great idea. I was thinking about alternating days for core work and doing it on my cardio days, but this would be a very nice challenge to throw in there. Gonna take me a while to get the grip up to speed I think for the L's and the pullups but I need that anyway.
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