This page contains the complete Core workouts from Phase One of The Ultimate Athlete Project. 

As you can see, we work the core from a variety of angles, choosing some exercises for stability and some for movement.  Download the pdf files at the very bottom of the page to keep track of your progress.  Feel free to ask questions in the comments below!

The videos below demonstrate a few reps of each exercise with the proper temop (counting).  Tips on form are included below each video.

Core Circuit A

Perform the circuit 3 times through with no rest or minimal rest between exercises and sets
 A1.  Inchworm

• Shoulders, hips, and ankles form a straight line at all times 
• Walk your hands out, hold for two, walk back to a pushup position and hold for two.
• Put your feet against an immovable object as you perform this movement.

A2.  Side Plank

• Shoulders, hips, and ankles form a straight line
• Adjust the times given for this exercise depending on how hard it is for you.  Stop early if your form gives out.

A3.  Reverse Crunch

• Initiate movement from the lower abs
• Aim hips and feet straight up, not over the head.

Core Circuit B

Perform the circuit 3 times through with no rest or minimal rest between exercises and sets
 

B1.  Stir the pot

• Maintian a good plank position with shoulders hips and ankles in a line.
• Place your feet wider apart to make the exercises slightly easier if necessary.
• With shoulders retracted and fingers interlaced, move the stability ball in small circles.

B2.  Stability Ball Pike

• Start in a plank position with shoulders retracted.
• With the core engaged, initiate the movement of the ball with your lower abs.
• Bring the ball forward and hips up until your upper body is in a handstand position.

B3.  Stability Ball Russian Twist

• Use your glutes to keep your hips up
• Keeping your shoulders retracted and arms straight, rotate to one side and then the other for one rep.

These core workouts are being given away for free as part of Melissa's series of 25 Tips to Improve Your Ultimate Performance.  This page is part of Tip #17.  To get the rest of the tips in the series, type your email address in the box below! You'll also get the full explanation of the theory behind my core training programs.

The Ultimate Athlete Project will be open again in January.  To learn more about The Ultimate Athlete Project and to be notified of when it is open, sign up for the wait list below (this is a different list than the one above)