Published on August 14th, 2013 | by Booty Quake

Killer Core 250 Workout

Today’s workout is a 250-rep routine, and it is all about core strength! Having a strong core is essential to having excellent balance and stability on your skates. It will allow you to juke and deek like crazy AND become the hardest hitting blocker on the track.

Today I’m also sharing with you my #1 six-pack abs tip… you’ll have to watch the video to find out what it is!

 

Here’s the drill…

Duration: approximately 6-8 minutes | Equipment: two sturdy chairs | Timer: not required | Instructions: Do each exercise for the specified number of reps. Take rests if you need them to maintain good form.

High knees x 30 (R+L = 1 rep)

Double Mountain Climbers x 20 (10 per side)

High knees x 30

Side lifts R x 20

High knees x 30

Side lifts L x 20

High knees x 30

Rollover + Vee situp x 20 (10 per side)

High knees x 30

Double leg-ups x 20 (using the 2 chairs)

 

Tips: In general, good form is very important for getting the most out of core work, and avoiding injury.

For the high knees, obviously you should make sure you’re actually getting your knees up HIGH! Above your hips every single time! Engage your lower abs to help lift your legs. Each right-left knees up counts as 1 rep.

Double mountain climbers – from a plank position, bring your left knee towards your left elbow (outside your supporting arms), while you do a bit of a side crunch. Return your left foot to the plank, then bring the same knee forwards (between your arms) towards your chest, and back to plank. That counts as 1 rep. Repeat, alternating sides.

Side lifts – make sure you don’t “pike” (i.e. bend at the waist). You should be able to draw a straight line from your heels to the crown of your head. If you’re not sure, line yourself up with the edge of your mat or against a wall. Don’t look at your feet while you do this – I promise they will stay attached. Just stack them one on top of the other. If this is uncomfortable, you can place one foot in front of the other.

Rollover – the goal is to use your core to roll yourself over, not your hands or feet! Try not to cheat! It is harder than you think… Start on your back at one end of your mat, arms overhead, and roll over to land on your back again for a vee-situp. That counts for one rep. Roll back the other direction and keep alternating for 20.

Double leg-ups – I like to use a folded hand towel over the back of each chair because I’m a big sissy and it hurts my hands otherwise. Start with your feet about 6” behind your hips, then, with control, lift your legs forward and up until they are parallel with the ground. Return to 6” behind your hips. Repeat for 20. Make sure you are not kicking or swinging your legs up – get the most out of this move by forcing yourself to be controlled. Keep your chest and head lifted throughout.

 

Modifications – I know some of these are super advanced and might need some adjustments if you’re just getting started. Here are my suggestions:

High knees – you can do this one! Take more rest if you need to.

Double mountain-climbers – do this from your hands and knees.

Side lifts – bend your bottom leg at the knee so that you rest some of your body weight on your lower leg as you lift your hips up, instead of having both feet outstretched.

Rollover + Vee – If you can’t do the V, do a different situp of your choice. To make the rollovers easier, don’t put your arms overhead, instead pin them to your sides, with your hands on your thighs.

Double leg-ups – If this one is too tough, then do this: Stand a couple feet behind the chair, weight on your left foot, and swing your right foot up and over the chair and back down. Kind of like an outside roundhouse kick. Do 20 with the right and then 20 with the left.

 

Leave me a note in the comments – tell me which part of this workout you found the most difficult, and give your fellow athletes some encouragement…

xo Booty Quake

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Booty Quake has been playing and coaching with the Terminal City Rollergirls since 2007, and created Roller Derby Athletics in 2012 to provide training resources for derby athletes. The site provides information on mental training, nutrition, injury prevention/recovery and fitness, including workout videos. Proper off-skate training has had a major impact on her own success in derby, and she has helped hundred of leaguemates and skaters from around the world on that journey too.

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About the Author

Booty Quake has been playing and coaching with the Terminal City Rollergirls since 2007, and created Roller Derby Athletics in 2012 to provide training resources for derby athletes. The site provides information on mental training, nutrition, injury prevention/recovery and fitness, including workout videos. Proper off-skate training has had a major impact on her own success in derby, and she has helped hundred of leaguemates and skaters from around the world on that journey too.



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