Core and Leg Training

BlueCrew5or3 · Post by **BlueCrew5or3** » December 12th, 2006, 10:20 pm

I am looking to firm up my abs, back, and legs befre winter training and during winter training. Winter training begins in about three weeks. Does anyone know any exercises done besides sit ups and running to firm these areas of the body? My body doesn't have to be better in the three week period, but anytime after that. Also, I am doing about 100 sit-ups a day, does anyone know when I should be seeing some improvement?

Citroen · Post by **Citroen** » December 13th, 2006, 5:08 am

BlueCrew5or3 wrote:Does anyone know any exercises done besides sit ups and running to firm these areas of the body?

How about sitting on the erg and rowing a hundred thousand metres?

kwadams · Post by **kwadams** » December 13th, 2006, 1:05 pm

I'm no expert, but believe there are things you can do that would be far more effective than sit ups. Check out a book on core exercises and get a "fit ball". You'll be amazed at all the exercises you can do sitting and laying on the large ball. Try kneeling on it and then move up to standing (beware of the face plant!). Maybe introduce some weight training into your winter program, too.

Kevin

johnlvs2run · Post by **johnlvs2run** » December 13th, 2006, 1:10 pm

300 woodchoppers in 10 minutes.

If those are too easy then jump as high as you can on each one of them.

TCMBUNA · Post by **TCMBUNA** » December 14th, 2006, 11:05 am

Pushups, Hindu Pushups, Pullups, Barbell Pullups (like a high bench row in weightlifting for rowing teams, grab a bar like your are going to bench press but with no bench beneath you so you are hanging and keep your body stiff and straight, you can elevate feet to make it harder and pull yourself up to the bar to your lower chest. I love these because you have to hold your body rigid while doing it just like a proper pushup), Bodyweight squats, leg raises, superman holds(lay on your stomach and try to be superman with only yor stomach and hips left on the ground and hold as long as you can), dips and planking.

Planking is getting in a pushup position but supporting yourself on your elbows and holding your body straight and stiff for time, also from this position turn to one side on one elbow lifting you other arm toward the ceiling and your body stiff and hold for time. You can goggle it and get a better idea.

This is just some of the bodyweight stuff you can do with very little extra equipment. When I travel and there is no space to workout I use these exercises to stay in shape by doing a circuit. One of my favorites is Jump Roping(carry it in my suitcase) for 200 reps, 12 door pullups, 25 hindu pushups, 50 bodyweight squats, 30 V-up(situps), and then 20 dips. I do these all as one big set with as little break in between as I can. I then wait about 2 to 3 minutes and repeat. 2 to 3 sets of this is great and requires little to no equipment(a jump rope, a sturdy door and two sturdy chairs). People at hotels do give me strange looks

since the sturdiest door is usually the entrance door to your room. But hey lets me stay in shape while I travel if there is no other alternative.

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Core and Leg Training

Core and Leg Training

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