You can LIVE life, or you can EXIST through it.
I choose to live it to its fullest and BRING IT as hard as I can....EVERY DAY! Fitness is a journey, and Beachbody provides you with the vehicle to take you to where you want to go!! -Mark Briggs-
Posted on December 6th, 2009 9 comments
ARMS AND CORE WORKOUT
By popular demand, here is a new routine for you to try. Its a nice little combo platter featuring arms and core. Do your best to get through as fast as possible, but be sure to keep the form clean. After doing a 4-6 minute warmup (to include a light stretch), jump right into the mix.
- 21′s (bicep curls)
- One leg Balance Throw the Bomb (45 seconds per leg)
- Low Plank hold (2 minutes)
- One leg Balance Curls (90 seconds total – 45 with each leg up)
- One leg Balance Tricep Extension both arms (same form as #4)
- Super Scissors
- In and Out Bicep Curls
- Diamond Pushups
- Hanging L’s (from hang, legs straight down, and raise to L – max reps)
- Concentration Curls
- Side-Tri-Rise
- Around the Worlds
- Congdon Curls
- Lying tricep extentions
- Oblique V-ups (30 per side)
- One leg balanced hammer curls (90 seconds total -45 per leg)
- One leg balanced front to back tricep extension (45 sec per leg/arm)
- The Cross (hang from bar with feet together, raise feet to bar, lower half way, open/close legs, then down. *PAUSE at bottom between reps to eliminate body sway*)
- Full supination curls (90 seconds)
- One Leg Balanced kickbacks (90 sec. total – 45 seconds per leg)
- Mason Twists (50 reps)
End the workout with a good upper body stretch. The purpose of the timed moves is to force you to use a light weight, and try to conduct the movement for the designated time. Adding the leg raise recruits the core, and increases the intensity (as well as forcing you to maintain form so you don’t lose your balance).
As always – enjoy it, and let me know what you think.
~Mark
9 responses to “Arms and Core Workout”
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Love it Mark! Thanks a bunch bud!
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Hassan December 6th, 2009 at 17:47
Thanks a lot bro, Ill try this next week!!
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Hey Mark,
Thanks so much for posting the workout! I am scheduled for chest/back & ARX today. Always enjoy reading your blog. You are one of the guys I follow for great fitness tips.
Blessings,
Dave -
Hey Mark (or anyone else that has the answer), thanks for all you do for those of us looking to improve. I have P90X and P90X+ but can’t seem to recall super scissors and around the world. Maybe I’m just forgetting but you can explain those two please?
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Rich – I’ll be happy to explain. SUPER SCISSORS – lie on your back, feet straight out and 6″ off the ground. Raise one leg straight up, then switch with the other. Bring both legs up together, lower them together, open/close the legs (horizontally), and that’s one rep.
AROUND THE WORLD – lie on your back, feet together and pointed straight to the ceiling. Rotate your legs to the right until your feet are about 4″ off the floor. Maintain the height as you rotate your feet around to the left side. Bring your legs up to the starting position, and that’s one rep. Repeat in the reverse direction. *NOTE* If you have lower back issues, come higher with your feet.
Mark
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Mark, great workout. Thanks! Also took me a while to figure out what some of the things were (I couldn’t remember just where Around the World was from and Super Scissors – had to search through One on One’s).
I hope you don’t mind but I made a sheet to keep track of it, to write down reps and weights.
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RP – I’m glad you liked it. Feel free to do anything you like with it……its all about making into a workout that suits YOU the most!
~Mark
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Todd Richmond February 3rd, 2010 at 13:50
Mark:
Any modification tips on the Cross?
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Todd – you could modify the range of motion by bending your knees instead of doing it straight leg.
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