Flow Like G.I. Joe CST Bodyweight Exercise

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Trying to move well with a weak core is like trying to shoot a canon from a canoe! But most “ab” or “six pack” exercises don’t address proper core function. But make no mistake about it. You can train your abs with healthy and useful movement and STILL get a six pack.

Trying to move well with a weak core is like trying to shoot a canon from a canoe! But most “ab” or “six pack” exercises don’t address proper core function. But make no mistake about it. You can train your abs with healthy and useful movement and STILL get a six pack.

Guest coach Rommel shows his favorite core routine in this little video we shot recently in Tampa. It’s a “complex” of various exercises that makes training more fun to do and gives it a better transfer to sport and life. guest coach Rommel shows his favorite core routine in this little video we shot recently in Tampa. It’s a “complex” of various exercises that makes training more fun to do and gives it a better transfer to sport and life.

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This is the last workout of the 12 minute workout program.

We’re going to do a bodyweight circuit as many times as we can in 12 minutes.

Start with a decline pushup and move immediately into stick-ups. With your feet about 6 inches away, tuck your elbows into your sides and raise your arms up and down all the while keeping your butt, shoulders, shoulder blades, elbows, wrists and head against the wall.

Next, move into a back extension on a ball. Lean on the ball with your feet against something solid to keep you in place. If you are doing this on a slippery surface, make sure you put a mat down to so the ball doesnt slip away from you. Lean forward and back up using your back extensors and also you glutes and hamstrings.

Move immediately into stability ball jackknifes. Place your feet on the ball and your elbows on a bench and tuck your knees into your chest. Make sure you keep your abs braced.

Finish with regular jumping jacks. Keep your arms up over your head as much as you can to work your shoulder blades and upper back. Do 60 reps.

Rest 1 minute and repeat this circuit 2 more times, trying to finish in 12 minutes.

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