5 Minute Core-Killer Circuit – Kevin Meraz

Posted on Posted in Articles, Training

Kevin Meraz – @labcoat24

Let’s be honest, what is more pleasing to the ladies than a ripped, sculpted midsection? I can’t argue that the ladies go crazy for a big chest and nicely developed arms, but over the years, most ladies that I’ve known have always been drawn to that illusive six-pack.  However, there is a common misconception that people fall victim to, which is that a ton of sit-ups or a million leg raises will give you those abdominals that you have been dreaming of forever. The truth is, getting those abs to show relies mostly on your diet. However, don’t think for a second that your training regimen doesn’t come into play, because it does. So why are we interested in working out our abs and why do many people find new ways to engage their abs in new workouts?

Having a strong core aids in your bench, deadlift and squat. It provides stability and can minimize your risk to injury. For example, I have been performing weighted crunches and ab-wheels along with leg raises nightly and the results have paid off.

These days, I am much more comfortable moving heavy weight while keeping my core engaged at all times. I also feel a much stronger push into my belt as a result of my nightly ab training. As a gym addict, I am always looking for more ways to challenge myself and improve my overall performance along with improving my physique. So, I recently rediscovered an old core routine that will definitely leave you sore for a couple of days.

Back in my undergraduate days, my best friend and I were really into calisthenics and finding new parks around the city to train at. It is a challenge finding parks that have pull up bars, but what we found is that this routine can practically be performed anywhere as long as you are able to reach a pull up like position.

Trust me, it is not weird if you find yourself doing this routine on the monkey bars at your kid’s park, I have done this a few times.

The circuit can be done at any gym; most gyms have power racks that have some sort of pull up handles. Personally, I prefer a straight bar pull up or monkey bars when doing this. To get the most out of this circuit, the key is to perform all of the movements with no rest. To increase intensity, try adding ankle weights and more reps to your workout. The circuit is as follows.

  • Knee Ups-10-15 reps
  • Knees to Chest 10-15-reps
  • Toes-to-Bar 10-15-reps
  • Windshield Wipers 15-reps each side
  • 90 degree 30 second static hold
  • 3-5 rounds.

So, whether you are going for a jog or a brisk walk and come across a pull up bar, now you don’t have an excuse to challenge and improve your core strength in as little as five minutes!!! Let me know how it goes

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