GLADIATOR MMA CORE WORKOUT

Lets train our core like the MMA gladiators do.

1. ROTATING PLANK:

Get into the pushup position and bend ypour elbows so your forearms are flat on the floor. rotate your body to the right, raising your right arm and right legoff the floor and bringing them togather so ypour elbow and knee touch . brace your core hard and hold for about 2- 5 seconds. exhaling hard. then repeat on the other side.



2. MMA CRUCIFIX:

Get into pushup position and then rotate to your roght side, raising your right hand  overhead. then raise your right knee and move your arm so that your knee and elbow touch at a common meeting point. exhale hard there and hold stationary for abot 2- 5 seconds. relax and come back to your starting position and repeat on the other side.


3. IRON KNEE HOLD:

Starting from a fighting stance position and pretending you have someone grabbed by their head, you bring your core into action exhaling hard so that your obliques and your central abs really tighten and you generate enough energy to hold the position, as if you are knee striking that person on his stomach while pulling him. hold the psotion for 2-5 seconds and repeat the other side.

4. HANGING KIT CRUNCHES:

This has to be one advanced exercise where your require total body control and strength. First mission is to get your legs locked on to the top of the kit bag or high enough to support your body on it. Once you get your legs wrapped around the kit, your core, your thigh muscles and your back muscles are already in motion. While dropping your shoulders down inhaling, going slow, burst your way up exhaling hard and try to reach your head near the kit, either with your hands behind your head or in front crossed on your shoulders . Strong enough??  you can hold the position for 2 - 5 seconds . This workout is very advanced so just make sure you don't drop on your head and have someone near you just in case.

THESE EXERCISES CAN BE PERFORMED IN REPS OR TIME PERIOD. SET YOURSELF A REALISTIC CHALLENGE AND JUST KEEP IMPROVISING IT FOR 4 WEEKS , 4 DAYS A WEEK.

Share on Google Plus

About myfitness solutions

This is a short description in the author block about the author. You edit it by entering text in the "Biographical Info" field in the user admin panel.