Workouts

The following thematic workouts take into account the differing goals and parameters one reading this book might have. Ranging in scope and intensity, they are thorough and challenging, and are great examples of how to put it all together in terms of chasing and achieving one’s fitness goals. Be safe, take your time, and above all, have fun.

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Beginner Workout

Suitable for all levels, especially those new to core training.

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1   Crunch, p. 56

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2   Alternating Crunch, p. 57

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3   Russian Twist, p. 102

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4   Leg Raises, p. 74

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5   Quadruped Lateral Lift, p. 63

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6   Hip Crossover, p. 33

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7   Oblique Roll-Down, p. 62

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8   Dumbbell Sit-Up, p. 111

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9   Body Saw, p. 98

 

Rotational Workout

This workout is designed to improve and strengthen one’s rotational performance.

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1   Swiss Ball Abdominal Stretch, p. 19

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2   Russian Twist, p. 102

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3   Seated Barbell Twist, p. 114

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4   Side-Bend Plank, p. 82

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5   Alternating Sit-Up, p. 55

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6   Bosu Ball Leg Scissors, p. 131

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7   Quadruped Knee Pull-In, p. 136

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8   Diagonal Crunch, p. 140

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9   Hip Crossover, p. 33

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10   Standing Plate Twist, p. 115

 

Erector Workout

This workout is designed to strengthen the musculature of the core, with particular emphasis on the lower back.

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1   Swiss Ball Pike, p. 26

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2   Lemon Squeezer, p. 60

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3   Advanced Superman, p. 84

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4   Body Saw, p. 99

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5   Dumbbell Sit-Up, p. 111

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6   V-Up, p. 72

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7   Hand Walkout, p. 65

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8   Big Circles with Medicine Ball, p. 38

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9   Turkish Get-Up, p. 108

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10   Bosu Ball Side Plank, p. 132

 

Athlete Workout

This workout is designed to improve explosive strength and power.

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1   Swiss Ball Forward Roll, p. 24

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2   Swiss Ball Walk-Around, p. 28

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3   Swiss Ball Push-Up, p. 32

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4   Medicine Ball Throw, p. 36

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5   Walk-Over, p. 43

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6   Sit-Up and Throw, p. 44

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7   Thigh Rock-Back, p. 69

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8   Mountain Climber, p. 86

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9   Kettlebell Squat, p. 117

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10   Bosu Ball Bicycle Crunches, p. 130

 

Melting Pot Workout

This workout uses all sorts of equipment for the ultimate in variety.

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1   Swiss Ball Crunch, p. 23

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2   Walk-Over, p. 43

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3   Medicine Ball Slam, p. 46

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4   Bosu Ball Crunch, p. 128

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5   Diagonal Crunch, p. 140

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6   Wheel Rollout, p. 110

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7   Side Raised-Leg Crunch, p. 58

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8   Cable Rotations, p. 124

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9   Big Circles with Medicine Ball, p. 38

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10   Bosu Ball Bicycle Crunches, p. 130

 

Kamikaze Workout

For the ultimate in training intensity and challenge.

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1   Swiss Ball Walk-Around, p. 28

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2   Swiss Ball Push-Up, p. 32

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3   Walk-Over, p. 43

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4   Side-Bend Plank, p. 82

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5   Towel Fly, p. 98

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6   Mountain Climber, p. 86

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7   Clamshell Series, p. 92

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8   Hand-to-Toe Lift, p. 94

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9   Turkish Get-Up, p. 108

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10   Bosu Ball Side Plank, p. 132