Sailing Fitness Saturday: Core Training Classic

For some reason, a lot of fitness videos involve people REALLY SHOUTING AT YOU.

I'm sure there's a good reason for this - maybe it's motivating, maybe some people just love being shouted at, I don't know - but I find it kind of off-putting.

If you do like it, then this video is for you. He really shouts at you. A lot.

If you don't like being yelled at, then below is the Core Training Classic that he says will "WORK YOUR ABS FROM EVERY ANGLE, AND ALSO BULLET PROOF YOUR BACK".

(Sorry, I didn't mean to shout.)

The reason I like this workout is that it is basically equipment-free, there are three levels so you can progress as you get fitter and stronger, and it works the core and strengthens the back which is vital for dinghy sailors.

You can even mix up the exercises, so if you are particularly good at side planks, but not so good at the hollow body hold, then you can do a more advanced version of one and a more basic version of the other.

I do recommend you look at the video (with the sound down low to avoid the shouting) to see the exercises done with the correct form.

Do each exercise for 60 seconds, with 15 seconds of rest between each exercise. Do 3 to 5 rounds.

Core Training Classic for Beginners

Bird Dog - arm extension only (60 seconds)

Bird Dog Beginner

(15 seconds rest)

Hollow Body Hold - basic position (60 seconds)

Hollow Hold Beginner

(15 seconds rest)

Front Plank - upper body raised (e.g. on a chair) (60 seconds)

Front Plank Beginner

(15 seconds rest)

Side Plank on knees (60 seconds)

Side Plank Beginner

(15 seconds rest)

Back Plank beginner (60 seconds)

Beginner Back Plank

Complete 3 to 5 circuits

 

 


Core Training Classic Intermediate Level

Bird Dog leg extension only (60 seconds)

Bird Dog Intermediate

(15 seconds rest)

Hollow Body Hold - legs extended (60 seconds)

Hollow Hold Intermediate

(15 seconds rest)

Front Plank (60 seconds)

Front Plank Intermediate

(15 seconds rest)

Side Plank (60 seconds)

Side Plank Intermediate

(15 seconds rest)

Back Plank - intermediate (60 seconds)

Intermediate Back Plank

Complete 3 to 5 circuits

 

 


Core Training Classic Advanced Level

Bird Dog (60 seconds)

Bird Dog Advanced

(15 seconds rest)

Hollow Body Hold (6o seconds)

Hollow Hold Advanced

(15 seconds rest)

Front Plank with legs raised (e.g. on a chair) (60 seconds)

Front Plank Advanced

(15 seconds rest)

Side Plank with legs raised (eg on a chair) (60 seconds)

Side Plank Advanced

(15 seconds rest)

Back Plank - advanced (60 seconds)

Back Plank Advanced

Complete 3 to 5 circuits


If you want a bit more information on how to do some of these exercises then these videos should help:

Bird Dog

Hollow Body Hold

Front Plank

Side Plank

Back Plank

Core Training Classic

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