“Mega” Core Moves on the Total Gym

If you’re a workout junkie, I know you like a good challenge. This mega moves series will challenge your body on a whole new level while accomplishing your ultimate fitness goals. It’s designed for you to strengthen, lengthen, tone, and burn maximum calories in minimal time. Combining these routines along with a consistent clean diet will work towards delivering you great results.

There are 5 workouts in the Mega Moves Series:

  • Mega Leg Moves
  • Mega Core Moves
  • Mega Arms
  • Mega Cardio Moves
  • Total Mega Body
  • These workouts are designed to focus on a specific area for a targeted challenge. Once you have learned all of them, feel free to combine the workouts to vary your routine.

    Let’s get into the series so you can move it in a MEGA way.

    MEGA MOVES METHOD REVIEW

    Understanding how to master the method and implement it on your Total Gym will make all the difference in your workout, as well as the results you ultimately produce.

    This is the third blog of the series, so if you’re just joining in now, take a moment to review these important principles in the first blog, Part 1 by click here. That will get you up to speed to understand how this Mega Moves Series works.

    You can also find the first workout in the series here; MEGA LEG MOVES

    MEGA MOVES WORKOUT: CORE

    Power up your core potential with these mega moves on your Total Gym.

    GEAR:

  • No shoes required! This style of workout is typically performed barefoot.
  • Use of sticky socks will help to preventing slipping, but are not required.
  • DIRECTIONS:

  • The workout is performed in a timed circuit, NOT reps
  • Dynamically warm-up your muscles then proceed directly into the Mega Core Circuit
  • Perform each exercise SLOWLY for 60-90 seconds on one side, then repeat the second set on the other side in the same manor. This is considered 2 complete sets.
  • Do what you can in the amount of time. It’s not a race.
  • Choosing your timed interval sets:

  • 60 seconds/ exercise = 5 minutes on 1 side
  • 90 seconds/ exercise = approximately 8 minutes on 1 side
  • Suggested: Start with 60 seconds, if you need a challenge or have more time, do 90 second intervals.
  • Always adjust the incline to accommodate your strength level.
  • WORKOUT TIME:

  • Total workout time with warm-up, 4 complete sets, at 60 seconds/ exercise will take approximately 30 minutes. Add 2 additional complete sets if you have more time for a 40 minute workout or use the 90 second timed interval formula… you decide!
  • RESISTANCE & SPEED:

  • The exercises are meant to challenge your muscles and condition them by utilizing a super slow and heavy resistance mode.
  • Pace yourself and move with a slow grace.
  • TIP:

  • I suggest printing or writing this workout on a board so that you know what exercise comes next and it flows smoothly for the timed intervals.
  • MENTIONABLE:

  • The exercises are titled by both their “megaformer” and Total Gym names.
  • ACCESSORIES NEEDED:

  • Cables
  • Timer to clock each exercise
  • KEY:
    TG = Total Gym
    GB = Glideboard

    WARM-UP: 5 min.

  • Suggested Incline: Low -Medium
  • Face the vertical tower and place hands on the GB for the following plank & core work
  • Set your timer & get at it!
  • Minute 1: Slow Mountain Climbers
    Minute 2: Plank Jacks
    Minute 3: Slow Bicycle Crunch
    Minute 4: Slow Superman Lifts
    Minute 5: Forearm Plank Tuck & Static Hold

    MEGA CORE MOVES: approx. 20 min.

    Timed: 60-90 seconds per exercise

    1. ‘Bear’ [TG: Knee Tucks]

    Goal: Strengthen the core and extremities
    Targets: Core region, shoulder stability, strengthens extremities, wrists, coordination
    Incline: The higher the incline, the harder the work load in the upper body. The lower the incline, the more challenge in the core.

  • Kneel on the GB facing away from the vertical column.
  • Place the hands shoulder distance apart with arms extended at the base of the TG.
  • Tuck the toes under, open the GB, and assume a full plank position. (Shoulders are stacked on top of wrists, core is engaged, and the body forms a straight line from the head to the heels.
  • Slowly bend the knees in towards the arms while keeping the upper body still, then return to the plank position to repeat.
  • Modify by lowering the knees to the GB and perform the same knee tuck motion.
  • Option to work the obliques by turning the knees to one side for the first set, and to the opposite side for the second set. The set up and delivery is the same, the angle of the motion is the only difference.
  • 2. ‘Plank to Pike’ [TG: Pike Up]

    Goal: Strengthen the core and extremities
    Targets: Core region, shoulder stability, strengthens extremities, wrists, coordination
    Incline: The higher the incline, the harder the work load in the upper body. The lower the incline, the more challenge in the core.

  • Stay in the same set up as above in #1 by starting in a full plank position.
  • Slowly pike the hips upward keeping the arms and legs straight to form a triangle, then return to the plank position.
  • The movement does not have to be a big pike. Work to your own range of motion and core strength.
  • Modify 1 (if it’s too much pressure on the shoulders and wrists)
  • Perform the exercise from a forearm plank position with legs extended.
  • Modify 2 (if a full plank is too intense and pain is felt in the lower back)
  • Lower the knees to the GB and keep arms extended to perform the motion
  • Modify 3 (if it’s too much pressure on the wrists, shoulders, and feel lower back pain)
  • Lower the knees to the GB and work from a forearm plank to perform the same pike motion.
  • Repeat this motion slowly for the desired time.
  • 3. ‘French Twist’ [TG: Side Pike Ups]

    Goal: Shapes and strengthens the waistline
    Targets: Obliques, shoulder stability, strengthens extremities and wrists
    Incline: The higher the incline, the harder the work load in the upper body. The lower the incline, the more challenge in the core.

  • Remain in the same set up listed above in #2.
  • Start in a full plank position but this time, pivot the hips to one side.
  • Slowly pike the hips upward keeping the arms and legs straight to form a triangle, then return to the plank position. This angle works the obliques.
  • Perform the first set for the right obliques, and the second set for the left obliques.
  • Modify with the same options listed in #2.
  • Repeat this motion slowly for the desired time.
  • 4. ‘Wheelbarrow’ [TG: Long Stretch]

    Goal: Strengthen the shoulder joint, core, and full body engagement
    Targets: Core region, shoulder mobility, extremity strength
    Incline: Facing the vertical tower, the higher the incline, the easier the workload for the upper body strength. Facing away, the higher the incline, the harder the upper body strength. The lower, the more challenge for the core.

  • This exercise can be performed in both directions facing away or towards the vertical tower.
  • Assume a plank position with arms extended, spine long, and core engaged. (Same set up as listed in above exercises #1-3.)
  • Remain in a plank as the arms move the GB open and closed. The movement is from the shoulder joint only. Hold the rest of the body strong and still.
  • Modify by assuming a forearm plank position or lowering the knees to the GB or floor.
  • Repeat this motion slowly for the desired time.
  • 5. ‘Torso Twist’ [TG: High Kneeing Torso Twist]

    Goal: Get lost love handles! Taper in your waistline & flatten your belly
    Targets: entire core region, lower back stability, spinal mobility, shoulder stability
    Incline: The higher the incline, the harder the upper body work load. Less incline initially will develop the core strength and balance needed to advance higher.

  • Connect the cables and adjust the incline to a suitable strength level for you.
  • Stand to one side of the GB with that cable in hand.
  • Anchor down to assume a high kneeling stance.
  • Bring the cable to the center of your chest and rotate from the waistline NOT the arms.
  • Slowly rotate away from the vertical column and return to the starting position.
  • Modify by a low kneeling or seated position.
  • All reps are performed on 1 side for the entire set.
  • Repeat this motion slowly for the desired time.
  • *REPEAT WHOLE SEQUENCE ON THE OTHER SIDE, IN THE SAME MANOR*

    Be sure to check out the video to see how these Mega Core Moves are performed on your Total Gym.

    I’m here to coach you on and provide you solid workouts that will change the way you look and feel just in time for summer! Commit to your health and challenge your body- the mega style way.

    Stay tuned for the next Mega Arms workout in the series!

    Best,
    Maria
    www.groovysweatstore.com
    @GROOVYSWEAt

    The post “Mega” Core Moves on the Total Gym appeared first on Total Gym Pulse.

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