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Scout Mini - CORE-A-PALOOZA


Strickland5

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Alright scouts (and rangers playing scout) we need to work on our core!  

 

You might be asking "But why? why oh Strickland5 do we need to work on our core?"

source.gif

 

 

And I would have to say - so you can run, bike, and swim better!  

original.gif

 

Dragon-Ball-Z-Goku-Workout.gif

 

So let's get on into this together! We've got 5 weeks to whip those abs into some sort of shape ... hopefully a bit less round ;)


nZ10QW.gif

 

  • Like 1

Half-Ork Scout Leader
Running PRs : 5K 24m16s | 10K 53m32s | 15K 1h18m09s | Half Marathon 2h1m44s | Marathon 4h42m2s 
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Current Challenge : #37 Strickland5 Keep Working At It

Scout of the Week - Week 6 of Challenge #42
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WEEK 1

This week we're starting off with this series of 6 core exercises !

Here they are for those not wanting to click through 

  1. Lunge & Twist
    lunge-twist-exercise-illustration.gif
     
  2. Low side plank w/ leg lift and swing
    Open_Fit_side_plank_leg_raise_770.gif
     
  3. Marching Bridge
    72c654c374292398_BridgeWithKneeUps.gif
     
  4. Quadruped Limb Raises - aka bird dog
    245-Opposite-arm-opposite-leg-lifts.gif
     
  5. Quadruped Trunk Rotation and Crunch
    373zgd.gif
     
  6. High Plank knee-to-elbow + side knee raise
    kinda like this...
    high_plank_knee_to_elbow-5942d7309a206.g

Do 8-10 reps each and repeat 3 times!

  • Like 1

Half-Ork Scout Leader
Running PRs : 5K 24m16s | 10K 53m32s | 15K 1h18m09s | Half Marathon 2h1m44s | Marathon 4h42m2s 
Past Challenges #1 #2 #3 #4 #5 #6 #7 #8 #9 #10 #11 #12 #13  #14 #15 #16 #17 #18 #19 #20 #21 #22
                               #23 #24 #25 #26 #27 #28 #29 #30 #31 #32 #33 #34 #35 #36
Current Challenge : #37 Strickland5 Keep Working At It

Scout of the Week - Week 6 of Challenge #42
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WEEK 2

Alright Scouts let's borrow from the Druids and do some yoga. 

 

Yes yoga!

 

Let's try this 6 minute Yoga for Abs that @Xena found

 

  • Like 1

Half-Ork Scout Leader
Running PRs : 5K 24m16s | 10K 53m32s | 15K 1h18m09s | Half Marathon 2h1m44s | Marathon 4h42m2s 
Past Challenges #1 #2 #3 #4 #5 #6 #7 #8 #9 #10 #11 #12 #13  #14 #15 #16 #17 #18 #19 #20 #21 #22
                               #23 #24 #25 #26 #27 #28 #29 #30 #31 #32 #33 #34 #35 #36
Current Challenge : #37 Strickland5 Keep Working At It

Scout of the Week - Week 6 of Challenge #42
Social Links | instagram | twitter | Athlinks |

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WEEK 3

 

Let's keep yoga'ing!

 

yoga-for-runners-workout.jpg

Half-Ork Scout Leader
Running PRs : 5K 24m16s | 10K 53m32s | 15K 1h18m09s | Half Marathon 2h1m44s | Marathon 4h42m2s 
Past Challenges #1 #2 #3 #4 #5 #6 #7 #8 #9 #10 #11 #12 #13  #14 #15 #16 #17 #18 #19 #20 #21 #22
                               #23 #24 #25 #26 #27 #28 #29 #30 #31 #32 #33 #34 #35 #36
Current Challenge : #37 Strickland5 Keep Working At It

Scout of the Week - Week 6 of Challenge #42
Social Links | instagram | twitter | Athlinks |

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WEEK 4

 

Stepping away from yoga to something "simple" brought to us by @Xena

 

 

Workout is a Tabata: 8 x (20 s hollow body hold, 10 s rest).

Half-Ork Scout Leader
Running PRs : 5K 24m16s | 10K 53m32s | 15K 1h18m09s | Half Marathon 2h1m44s | Marathon 4h42m2s 
Past Challenges #1 #2 #3 #4 #5 #6 #7 #8 #9 #10 #11 #12 #13  #14 #15 #16 #17 #18 #19 #20 #21 #22
                               #23 #24 #25 #26 #27 #28 #29 #30 #31 #32 #33 #34 #35 #36
Current Challenge : #37 Strickland5 Keep Working At It

Scout of the Week - Week 6 of Challenge #42
Social Links | instagram | twitter | Athlinks |

Link to post
  • Like 1

Half-Ork Scout Leader
Running PRs : 5K 24m16s | 10K 53m32s | 15K 1h18m09s | Half Marathon 2h1m44s | Marathon 4h42m2s 
Past Challenges #1 #2 #3 #4 #5 #6 #7 #8 #9 #10 #11 #12 #13  #14 #15 #16 #17 #18 #19 #20 #21 #22
                               #23 #24 #25 #26 #27 #28 #29 #30 #31 #32 #33 #34 #35 #36
Current Challenge : #37 Strickland5 Keep Working At It

Scout of the Week - Week 6 of Challenge #42
Social Links | instagram | twitter | Athlinks |

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I'll be squatting here for this challenge. What I'm hoping to be easier exercises than the Warriors would pull out, designed to complement running, looks like exactly what I should be doing to prevent the light pain I'm sometimes feeling in my lower back while running on inclines.

 

Thanks for running this.

  • Like 1

Legally bound to hug people in need.

 

Living life as a Druid is about walking with the beasts. It's about being scared, looking your fears in the eyes and going on anyway. Dread doesn't go away, you just learn to know it. It's still a beast, it still has fangs, but you walk among it.

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Week 1 has been updated - cause I know I won't be on the forum this weekend!

 

source.gif

  • Like 2

Half-Ork Scout Leader
Running PRs : 5K 24m16s | 10K 53m32s | 15K 1h18m09s | Half Marathon 2h1m44s | Marathon 4h42m2s 
Past Challenges #1 #2 #3 #4 #5 #6 #7 #8 #9 #10 #11 #12 #13  #14 #15 #16 #17 #18 #19 #20 #21 #22
                               #23 #24 #25 #26 #27 #28 #29 #30 #31 #32 #33 #34 #35 #36
Current Challenge : #37 Strickland5 Keep Working At It

Scout of the Week - Week 6 of Challenge #42
Social Links | instagram | twitter | Athlinks |

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Sees week one mini and wonders why he told@Xena that he'd probably join in on the minis.

Mutter, bloody Scouts trying to kill me, mutter, mutter.

Looks at Homer Simpsonesque stomach, well my core could use a little work.

Sent from my CPH1725 using Tapatalk

  • Like 3

Where to find me: Current Challenge : Battle Log Facebook : Instagram :

"Each day, just focus on getting 1% better in whatever it is you're trying to improve. That's it. Just 1%." ArtofManliness Article.

"That which is wise and holy helps the health and wholeness of the chain of generations." D. R. Miller. 

"We do not rise to our expectations. We fall to our level of training." Archilochus

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Allright, I've tried it and... I'm still as bad as ever with planks. But beside that, how many reps of each are we meant to do? Just the one? Not that I'm complaining at all but just to be sure.

Legally bound to hug people in need.

 

Living life as a Druid is about walking with the beasts. It's about being scared, looking your fears in the eyes and going on anyway. Dread doesn't go away, you just learn to know it. It's still a beast, it still has fangs, but you walk among it.

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On 8/4/2019 at 2:28 PM, Jean said:

Allright, I've tried it and... I'm still as bad as ever with planks. But beside that, how many reps of each are we meant to do? Just the one? Not that I'm complaining at all but just to be sure.

 

The website suggests sets of 8-12, cycling through the whole thing and doing three rounds in total.

Modify however you like/need.

 

I'm gonna try this one tomorrow!

  • Thanks 1

Xena, Level 14+ Valkyrie Ranger

January 2017  December 2016

Oct/Nov 2016

 

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19 hours ago, Xena said:

The website suggests sets of 8-10, cycling through the whole thing and doing three rounds in total.

 

Hahahahahahaha!

tenor.gif?itemid=5794951

 

 

One down, six two to go.

Wait a minute! I had totally forgotten to account for rest days. This is doable!

 

 

  • Like 1

Legally bound to hug people in need.

 

Living life as a Druid is about walking with the beasts. It's about being scared, looking your fears in the eyes and going on anyway. Dread doesn't go away, you just learn to know it. It's still a beast, it still has fangs, but you walk among it.

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Whew! Just tried them all. More-or-less got through one round. Those side planks are hard for me, especially one one side. Gotta work on that weak hip!

Will try again later this week.

 

In related news...I found this when I googled "diabolical side plank"

Now I want to try it:

image.png

 

Extra incentive to get to the gym...no TRX at home :-)

  • Like 2

Xena, Level 14+ Valkyrie Ranger

January 2017  December 2016

Oct/Nov 2016

 

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15 hours ago, Xena said:

 

Extra incentive to get to the gym...no TRX at home :-)

TRX is so good!

There are some GREAT TRX workouts for runners!

 

Also they are amazing for stretching 

Half-Ork Scout Leader
Running PRs : 5K 24m16s | 10K 53m32s | 15K 1h18m09s | Half Marathon 2h1m44s | Marathon 4h42m2s 
Past Challenges #1 #2 #3 #4 #5 #6 #7 #8 #9 #10 #11 #12 #13  #14 #15 #16 #17 #18 #19 #20 #21 #22
                               #23 #24 #25 #26 #27 #28 #29 #30 #31 #32 #33 #34 #35 #36
Current Challenge : #37 Strickland5 Keep Working At It

Scout of the Week - Week 6 of Challenge #42
Social Links | instagram | twitter | Athlinks |

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I decided  to come play. I needed some fun motivation. I had to modify some movements. I did the side planks with my bottom leg down. The bird dog I did a few reps plank then dropped down to quadraped style. Did all three sets

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Wisdom 15.5   Dexterity 11   Charisma 12   Strength 14  Constitution-11

Elastigirl:Just Living Life , Part II - Current Challenge: February 14 to March 20 - Nerd Fitness Rebellion

"If more of us valued food and cheer and song, above hoarded gold, it would be a merrier world" J.R.R.Tolkien

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I'm helping myself with the other hand for the side planks, it feels like it's doing most of the job.

 

I also had the lamest 3 sets of the 6 exercises today. Nobody was watching my form so I'll pretend they count. One more day to go!

tenor.gif?itemid=5523837

 

  • Like 2

Legally bound to hug people in need.

 

Living life as a Druid is about walking with the beasts. It's about being scared, looking your fears in the eyes and going on anyway. Dread doesn't go away, you just learn to know it. It's still a beast, it still has fangs, but you walk among it.

Link to post

DId a second day of core workouts today. For the modification today I did the leg lift without the swing and fewer reps

  • Like 1

Wisdom 15.5   Dexterity 11   Charisma 12   Strength 14  Constitution-11

Elastigirl:Just Living Life , Part II - Current Challenge: February 14 to March 20 - Nerd Fitness Rebellion

"If more of us valued food and cheer and song, above hoarded gold, it would be a merrier world" J.R.R.Tolkien

Link to post

Did my third core workout today as well as I could (I'm still glad there's nobody watching and judging it). Whew!

 

Yoga looks nice, onwards to week 2!

  • Like 1

Legally bound to hug people in need.

 

Living life as a Druid is about walking with the beasts. It's about being scared, looking your fears in the eyes and going on anyway. Dread doesn't go away, you just learn to know it. It's still a beast, it still has fangs, but you walk among it.

Link to post

Curses @Jean saw my updated post!

 

Alright alright Scouts (and masquerade scouts) we are going to do some yoga for week 2 of this challenge

 

Wait wait

latest?cb=20110409031824

No, not THAT type of yoga!

 

The core shredding type!

 

 

 

  • Like 3

Half-Ork Scout Leader
Running PRs : 5K 24m16s | 10K 53m32s | 15K 1h18m09s | Half Marathon 2h1m44s | Marathon 4h42m2s 
Past Challenges #1 #2 #3 #4 #5 #6 #7 #8 #9 #10 #11 #12 #13  #14 #15 #16 #17 #18 #19 #20 #21 #22
                               #23 #24 #25 #26 #27 #28 #29 #30 #31 #32 #33 #34 #35 #36
Current Challenge : #37 Strickland5 Keep Working At It

Scout of the Week - Week 6 of Challenge #42
Social Links | instagram | twitter | Athlinks |

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Didnt get the first week's mini challenge. It was not viable to do so at Bec's house.



Sent from my CPH1725 using Tapatalk

Where to find me: Current Challenge : Battle Log Facebook : Instagram :

"Each day, just focus on getting 1% better in whatever it is you're trying to improve. That's it. Just 1%." ArtofManliness Article.

"That which is wise and holy helps the health and wholeness of the chain of generations." D. R. Miller. 

"We do not rise to our expectations. We fall to our level of training." Archilochus

Link to post

I've tried the yoga out today. Since I'm a bit sick and my stomach is all over the place these days, it's fun to notice that it's really giving my core a ride for its money since it's reacting to it.

 

Also, I'm no Adrienne and my legs don't do that. I don't expect to see much progress there with only one week of trying it but if there is, I'll celebrate.

 

Thanks for bringing this to us.

Legally bound to hug people in need.

 

Living life as a Druid is about walking with the beasts. It's about being scared, looking your fears in the eyes and going on anyway. Dread doesn't go away, you just learn to know it. It's still a beast, it still has fangs, but you walk among it.

Link to post

Some more done yesterday and today. It's amazing how I can feel my abs working with it. I might keep it as part of my morning routine to be, thanks for sharing!

  • Like 1

Legally bound to hug people in need.

 

Living life as a Druid is about walking with the beasts. It's about being scared, looking your fears in the eyes and going on anyway. Dread doesn't go away, you just learn to know it. It's still a beast, it still has fangs, but you walk among it.

Link to post

I've tried the new yoga regimen and:

Crescent lunges are awesome. It feels like taking elevation, I love it!

I'm not a dolphin.

I am definitely not a camel!

I would have a very short career as a hollow holder (but the posture is fun!)

I can't bend forward even if I was offered cookies for it.

Supine twists are ok and make my back feel great (actually, achy, but I'm interpreting that as great!).

 

I like it. Maybe I like yoga.

tenor.gif

 

  • Like 1

Legally bound to hug people in need.

 

Living life as a Druid is about walking with the beasts. It's about being scared, looking your fears in the eyes and going on anyway. Dread doesn't go away, you just learn to know it. It's still a beast, it still has fangs, but you walk among it.

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