Simplefit.org • View topic - Who would be interested in a little more core work?

Who would be interested in a little more core work?

body weight workout

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Who would be interested in a little more core work?

Postby Admin » Sun May 06, 2007 7:14 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 Tue May 08, 2007 2:48 pm, edited 1 time in total.
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great

Postby villatour » Mon May 07, 2007 6:57 am

I like it. I actually do the plank after every workout. But I'll also do the L hold. Cool!
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Postby fizzleboink » Mon May 07, 2007 1:58 pm

Awesome I think I will give them a try in a couple weeks.
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Postby fitnatic » Mon May 07, 2007 3:06 pm

Is the l hang one that you hold and count to 21 or do you hold it for a brief minute and do it for 21 times. I wm just wondering. This workout sounds very good. I can't wait to try it this week.
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Postby Admin » Mon May 07, 2007 3:15 pm

Not totally sure on the scaling wanted to get some feedback
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Postby curlysue35 » Mon May 07, 2007 3:31 pm

sounds awesome to me. Core is crucial. If you have a strong core, it is easier to have proper form on the other exercises.
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Postby Admin » Mon May 07, 2007 6:20 pm

fitnatic wrote:Is the l hang one that you hold and count to 21 or do you hold it for a brief minute and do it for 21 times. I wm just wondering. This workout sounds very good. I can't wait to try it this week.


hold for 21 seconds, but I am thinking that may be to short and may use a multiplier like count x 3 = # of seconds or maybe explicitly state... just need feedback on what is suitable for beginners to determine what is appropriate
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Postby Vith » Sun Aug 19, 2007 6:17 pm

Not meaning to bump a dead thread, but how's this coming along?
I'm willing to give feedback (being a beginner) if you can give me a good starting point :)
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Postby Bri3626 » Mon Aug 20, 2007 3:06 am

I was doing a different core each of the 3 days for a while. Now I usually try to add the core work after I've done the workout.

D1 did planks
D2 did situps
D3 did L's

Time on em is a factor for planks and L's. I was thinking increments of 5 seconds or so but I found kind of hard to do during the actual workout since it's mapped out so well and everything is all rep based. Situps could be incorporated easily.

Heh don't know if this helps or not. Love the planks though. Who woulda thought something like that would get so hard?
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Postby Vith » Mon Aug 20, 2007 3:45 am

Yeah, I reckon that'd work pretty well.
How're you wedging your feet for the situps?
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Postby Maleficarum » Mon Aug 20, 2007 7:05 am

Vith... you actually work more muscles if you don't "wedge your feet."

Holding your feet to the ground while performing a proper sit-up is a whole different experience than having someone hold them down or wedging them under a weight of some kind. This kind of sit-up really only works the hip flexors (from what i understand). While these are important muscles for walking-running-etc... this isolation movement doesnt really jive with the philosophy of simplefit.... at least not to me.

what does everyone else think? my understanding was that this was a better method of working your core muscles.
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Postby Admin » Mon Aug 20, 2007 7:37 am

Try doing lhangs evil wheel and advanced planks, way better than sit ups.

Check out these workouts
http://www.simplefit.org/workout2.html
http://www.simplefit.org/workout3.html
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Postby naples378 » Sun Aug 26, 2007 10:09 am

Sign me up.
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