Warrior Fitness Workout of the Week #3

March 6, 2010

Let’s change it up a little bit this week and spend some time focusing on our core. Since all movement originates from the core of the body, it makes good sense to target it specifically and ensure our cores are strong, mobile, and integrated with the rest of our body. Instead of wasting time doing endless crunches, or spending crazy amounts of money on relatively useless tummy flattening gimmicks (as sold on late night TV), try this functional core workout instead!

V-up

10 V-ups

Lie flat on your back with arms stretched out over your head. Exhale, contract the core and lift arms and legs together. Inhale as you lay back. Repeat.

10 Knees to Chest

Sit with legs extended straight. Lean back slightly and lift legs, bringing knees to chest. Exhale as you contract, inhale as you straighten.

Knees to Chest

10 Crunches with 3 second isometric hold

Yes, sometimes even crunches can be useful. Just depends on how you do them! In this case, perform a normal crunch, but as you lift off the ground exhale, contract the core tightly and hold for 3 seconds before descending.

10 Pendulum Leg Lifts (side-to-side)

: Pendulums

Lie flat on your back with your legs straight up in the air, knees locked. Exhale and slowly drop your feet to the left side, back to center, then the right side. This is one rep.

Instructions

Complete 5 rounds. Rest 90 seconds between each round; no rest between exercises.

Need a Finisher?

Finishers are used to squeeze just a little bit extra out of the workout. They are awesome for increasing mental toughness as well!

Finisher Exercise: Plank hold for time – get in position and hold as long as you can. See if you can last 5 minutes!

: Plank Hold

For more information on the Warrior Fitness Workouts of the Week, please see our User Guide. And, as always, please let me know if you have any questions or comments. Reach me here or leave a comment below.

Want to know more? Check out Warrior Fitness: Conditioning for Martial Arts!

Jon

Jon Haas, "The Warrior Coach" has been training in Bujinkan Budo Taijutsu for more than 25 years and is currently ranked as a Kudan (9th degree black belt) under Jack Hoban Shihan. He has also trained in Okinawan Karate, Tae Kwon Do, Russian Systema, BJJ, Krav Maga, as well as Internal Martial Arts of Yiquan and Aiki.He is a certified Underground Strength Coach-Level 2, a certified Personal Trainer as well as founder of Warrior Fitness Training Systems. In 2008, Jon wrote the book, Warrior Fitness: Conditioning for Martial Arts, and since then has created numerous other online training and coaching programs helping people around the world become the strongest, most capable versions of themselves!