The ultimate core workout

Have you been keeping your core strength up during lockdown?

Trailblazer and extreme obstacle course racer & instructor Jan De Beer has developed the ultimate core workout – all done in your garden or lounge!

Give it a bash and let us know how you go..

Perform your reps in a pyramid format (10, 10, 8, 8, 6, 6, 4, 6, 6, 8, 8, 10, 10)

Remember to keep your focus on your core and abs the whole time.

1.Start with a 7 min warm up of your choice (stretching, running on the spot, star jumps etc.)

2. Cross over V-ups:

  • Start with lying straight on the ground

  • Alternate left arm to right leg, keeping your legs straight the whole time and your arm & abs in a crunch manoeuvre

  • Perform exercise with right arm/left leg

3. Straight leg crunches

  • Start in a half sit up position

  • Alternate left elbow to right knee

  • Alternate right elbow to left knee

4. Pushup to ankle touch pike

  • Start off in a straight arm plank position

  • Alternate reaching your right hand to your left ankle, keeping both your arms and legs straight the whole time

  • Complete the exercise on the other side

5. 30 second sit up hold with punches

6. Stretch hip flexors and abs for your cooldown