Total Body & Core Giant Sets Workout

 

This workout is fun because it really challenges the core without a lot of concentrated ab exercises.  I like to work my whole core.  Not just my abs.  I like to work my lower back, pecs, obliques, intercostals, transverse abdominis, etc.  Not just the “six pack” part of abs that everyone thinks of when they “work their core,” but the whole way around (hey, it’s called a core, not a plate!).  Also, I don’t do crunches.  Like, ever.  I hate them.  They’re painful.  They’re terrible for your back.  They only work one or two muscles in your core and neglect everything else.  I don’t find them at all necessary to looking or feeling great, so I ditched them a long time ago.  But, I do like to challenge my core, and I do think having a strong core (including a strong pelvic floor!) really helped me with pregnancy (zero back pain!), labor (5 hours!), delivery (he just sorta popped out), and postpartum recovery (back to my regular clothes within the week) when I had my son.

So this workout?  Yeah, it works your core, but only two of the exercises are core-ish exercises.  So here’s my big secret about how to secretly work your core without trying.  Several of the other exercises require quite a bit of balance.  Yep, balance exercises are my ticket to core-ville.  Not only do I love what they do for my brain/muscle connection, and how they often train those little tiny stabilizer muscles that often go unworked in the weight room but are oh-so-important for staying injury free while running, but they are also great for training my core.  Win, win, win!  (Did I ever mention how much I like winning?  It is ridiculous.)

Other happy things regarding this workout:

1. It is fast.  This is a Sprinting Spoon workout.  I wrote it for myself, and I am a real person with a life and stuff.
2. It includes a cardio component.  Yes, this is a strength training workout, but you don’t get a lot of rest time.  You’ll be moving quickly between exercises since they work opposing muscle groups (one set of muscles rests while another set works).
3. You don’t need much equipment.  Just some weights (even water jugs or paint cans will do if you’re just getting started and/or don’t have weights!) and a stability ball.  Oh, and a wall and a towel.  I guess those count as “equipment.”

Wait, what are giant sets again?

Giant sets are groups of three exercises that are repeated one right after each other, kind of like a mini-circuit.  Lots of, maybe we call them “serious” weight lifters, use giant sets that include three different exercises for the same muscle group.  But since that’s a rather advanced level of lifting, I like to use the term “giant sets” as a group of three exercises that work opposing muscle groups.  So, you will do exercises 1, 2, and 3, take a short rest (SHORT rest), and then repeat those same exercises again in the same order 1-3 more times.

(You can do other Sprinting Spoon Giant Set workouts here and here.)

Got it?  Great!  Let’s begin!

I always begin with a short warmup.  For me this is 5 minutes on the stair master (if I’m at the gym) or 5 minutes of jump rope.  I am not afraid to admit that I hate these 5 minutes, but then they are over, and I’m starting to sweat, and my heart rate’s up, and I’m distracted by some good tunes.

Giant Set #1

Wall Facing Squats

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Tips & Tricks:

• Yes, this is super awkward looking and feeling, but it’s great for teaching squat form, working stabilizer muscles, and training your core.
• Keep your toes right up against the wall and sit wayyy back into as deep of a squat as you can without falling over.
• Squeeze your glutes as you come back up to standing.
• Perform 15-20 repetitions.
• Kudos if you can do this one without laughing.

Forward Raises

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Tips & Tricks:

• Keep a slight bend in your knees so you don’t lock them out.
• Pull your belly button in toward your spine to keep you from arching your back (and actually using your core for stability!).
• Bring the weights up in front of you so that they are parallel with your shoulders (not above!).
• Perform 10-12 repetitions.

Towel Reverse Plank Tucks

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Tips & Tricks:

• Lift your hips up off the ground so that you are in a straight line, shoulders to ankles.  THEN, pull your hips back between your hands.
• If you’re working out on a carpet or rug, use paper plates underneath your feet instead of a towel.
• Perform 12-15 repetitions.
• Not quite ready for this move?  Start with Reverse Planks first and skip the tuck.  It’s still great for your back, shoulders, and glutes!  (See below.)

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Giant Set #2

Single Leg Romanian Deadlifts

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Tips & Tricks:

• Hold the weight in the opposite hand of the leg that’s moving backwards.
• Back stays straight throughout the exercise.
• Draw belly button in towards spine, particularly as you drive your knee forward and up to standing.
• Perform 10 repetitions; then switch legs.
• If you are wobbling all over the place (totally fine!), start with a modified version first and continue training your balance until you can do the full exercise.  (See below.  I even ditched the weight for this version.)

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Single Leg Layout Rows

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Tips & Tricks:

• For this exercise, you’ll row with the arm that’s on the SAME side as the leg that’s back.
• Your goal is to have the leg parallel with the ground, but don’t worry if you can’t bring it up that high as you start.  Continue training your balance, and you’ll get better and better.
• I think it helps a TON to look at one spot on the ground a foot or two in front of me while I do this exercise.
• Keep drawing that belly button in toward your spine to engage your core.  You’re working your obliques and low back here!
• Perform 10-12 repetitions, then switch arms/legs.
• Not quite ready for the single leg layout part of this exercise?  Start with an upright row.  You’ll still be working your core!  (See below.)

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Stability Ball Pikes

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Tips & Tricks:

• Drive your hips up into the air as you move the ball from underneath the tops of your feet to the tips of your toes.
• Perform 12-15 repetitions.
• Not quite ready for the stability ball pike?  Start with the stability ball rollup!  (See below.)

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Did you try it???  Comment below, and tell me how it went!