10 Minute Core Problem – Previous College Gymnasium

10 Minute Core Problem

600 seconds.  1/6 of an hour.  5 2 minute durations again to again.

Relying on the way you take a look at it, ten minutes will be over within the blink of a watch or it could possibly final an eternity.  There are specific conditions – comparable to speaking on the cellphone to an previous pal throughout your morning commute or having fun with a drink whereas laying on a Caribbean seashore – the place ten minutes passes by with out you even realizing.  Nevertheless joyous it could really feel when “time flys”, there may also be situations in your life the place time grinds to a halt and ten minutes turns right into a grueling demise march of agony through seemingly by no means ending 600 seconds. My “10 minute Core Problem” is a type of occasions.

The arrange for this core problem is straightforward.  Take 5 totally different core actions, carry out them for 1 minute every, and place a 1 minute static plank in between every set.  The purpose is to get as many reps as doable on the totally different actions and to additionally maintain the plank in good place for your entire 1 minute every time.  It turns into essential to give attention to getting through one minute at a time quite than enthusiastic about the overall time that’s remaining. Whereas the alternative could also be true on different lengthy challenges, a 3k run for instance, the place it could really feel applicable to give attention to the top purpose and let your thoughts wander, the construction and number of workouts on this exercise make it inconceivable to simply “zone out” for ten minutes.  You will want to come back into this problem supremely centered and able to endure through 10 units of 60 seconds.

Right here’s what the exercise seems like:

-Ab Wheel – 1 minute

-Plank – 1 minute

-Pikes – 1 minute

-Plank – 1 minute

-Hanging Static Indirect Holds – 1 minute

-Plank – 1 minute

-Warrior Twist – 1 minute

-Plank – 1 minute

-Kneeling Plate Arches – 1 minute

-Plank – 1 minute

Set Up:

You will have to get the entire obligatory gear in a single space and simply accessible.  The important thing to this problem is to have the ability to seamlessly transition from one train to the following with minimal down time.  You will have to have an Ab Wheel (it’s possible you’ll substitute a barbell for barbell rollouts or a med ball for med ball rollouts if you happen to shouldn’t have an ab wheel), a swiss ball, and a 25lb or 35lb plate all inside attain of a pull up bar.  Additionally, you will want a timer – I like to make use of an interval timer that beeps each 60 seconds so you possibly can hear for the audible sign to modify stations.

Motion Method:


Begin in a push up place and decrease your self down on to your forearms.  An important factor to recollect a few plank place is to maintain your absflexedand don’t permit your hips to sag.  In case your abdominals calm down and hips decrease, you might be placing your decrease again in danger.

Ab Wheel

Kneel down and maintain the ab wheel toddler of you.  Hunch your again up (consider the “Cat” yoga place) so your abs are crunched and engaged.  Slowly roll the wheel out, permitting your hips to comply with your arms. Prolong absolutely then use your lats to drag the wheel again in, elevating your physique again to the beginning place.

Hanging Static Indirect Holds

Soar up and seize ahold of a pull up bar with a shoulder width overhand grip.  Level your toes and permit your physique to hold. With out twisting or turning your hips, tighten up your indirect on one aspect and transfer your ft as far to that aspect as doable.  Hold your ft collectively and maintain in that static aspect bend place so long as doable, then change sides. Hold alternating forwards and backwards till 1 minute is up.


Place your fingers on the bottom in a push up place and your ft on a Swiss Ball.  Pull your hips up into the air right into a “Pike” because the ball rolls in direction of your fingers, then slowly decrease again to beginning place.  Watch out to not let your hips sag on the way in which down.

Kneeling Plate Arches –

Maintain a plate at waist degree as you kneel down onto the ground.  Carry the plate up over and down in a circle then repeat in the wrong way.  Hold your abs tight and your arms as straight as doable. Don’t permit your hips to twist or flip.  Hold your glutes flexed and hips pushed ahead/upright your entire time.

Superior Problem:

Simply in case you’ve gotten a real core of metal and want a sophisticated model you may make a few substitutions.  Barbell Rollouts and Med Ball Roll Outs are each good substitutes for Ab Wheels and you may improve Pikes to Pike Rollouts.

Barbell Rollout

 These are related motion to the Ab Wheel, however you’ll as an alternative use a barbell loaded with both 95lbs or 135lbs (the larger the plates, the better vary of movement and degree of problem).  Seize the bar with a shoulder width grip, hold your core tight and roll out till your chest hits the bottom. These actually work what my pal Tom Ryan (Ohio State College head wrestling coach) calls the “snap down muscle tissue” – the lats, serratus and higher stomach – along with the hip flexors and decrease abs and again.

*Med Ball Rollouts

Begin in a kneeling place together with your fingers on a medication ball.  Flex your abs then slowly roll the ball out in entrance of you. This can be a related place because the traditional “ab wheel” however as soon as you might be prolonged you’ll have to “battle” the ball again in direction of you.

Pike Rollouts

Begin like a standard Pike, however on the way in which down you will “lay out” and drift again till your arms are prolonged in entrance of you.  Hold your decrease again tight and legs stiff as they arrive off of the Swiss Ball.


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