After meeting with one of the trainers at our corporate gym, I have a whole new set of core-focused exercises. Doing them, I feel like an uncoordinated dope, but know that I need to stop caring about what I look like and know that they will greatly assist in getting rid of my belly and will strengthen my core to allow for easier running.
The exercises consist of warming up by running for 10 minutes (a slow mile or so), then performing four exercises for one minute each, then repeating the four for another minute each. After a quick break, I do four different exercises for a minute each, then repeat. Cooling down consists of another short run and stretching. The logistics of having to set up for each group is a bit strange since you are supposed to go from one exercise straight into the next for each group. Having a bench, mat, and weights laid out without getting in someone else’s way could be difficult at the YMCA, or with a bigger crowd at the work gym. With a bench, mat, and a couple of weights, I could do this at home but would need to be in our Florida room so I wouldn’t hit the ceiling with the pogo jumps. I think I’m going to hit the ceiling at the gym, although I’m a foot or more from the ceiling at my peak.
The first set includes two sets each, as many as I can over one minute periods for each exercise:
• Push up jacks
• Squat presses with weights
• Step ups (or box jumps)
• Reach crunches
The second set, again two sets each, one minute for each exercise:
• Plank rows
• Lunges with twists (using a kettle ball)
• One-legged pogo jumps
I attempted to do this routine for the first time last night and definitely didn’t get through an entire minute for each before moving on to the next exercise. But, I learned a couple of things:
• Don’t use the big kettle balls for lunges
• Don’t use the tall bench for the step ups
• Bring lifting gloves for the plank rows
• Do use lighter weights for the plank rows to help with form
• Use the mirror when doing the pogo jumps
So I am determined to do this at least once a week to help with my core. After a month or more of this, maybe I’ll feel a bit less awkward and feel less like I’m going to pogo myself into the wall.