Core Challenge Winner

How has everyones weeks been? Good I hope!

I've been doing more of my boxing workouts lately, I did one on Tuesday;

8 x 2 minutes (30s heavy bag, 30 sec plyometric jumps x 2)

That absolutely killed my legs, as in they're still hurting.. my poor calves!

and one today;

Heavy bag 6 x 2 minutes

Followed by a circuit; 20 seconds on each station then 1 minute rest before repeating the circuit.

• Burpees
• Shrugs (10kg in each hand)
• Push-ups
• Jumping Jacks
• Upright Rows (10kg barbell)
• High Knee Dumbell Press
• Chair Dips
• Lunges
• Mountain Climbers
• Dumbell Punches
• Leg Raises
• Clean and Push Press (10kg barbell)
• V-ups

I just flopped on the floor after that, I'm so tired lately! Glad I got something done though, I almost didn't, just felt too tired after I'd done everything else I needed to do on my day off!

I want to give a quick work and uni update too... Work is pretty much the same, I've gone to a person higher up in the company to contest the wages they are paying me, if she sorts it out I will stay, if she doesn't I will leave. I'm so angry about it all, it seems that because jobs are so few and far between that they think they can do what they like.

I tried to do my masters application online to find the website wouldn't let me so I emailed the admissions person about it... They had closed applications early this year due to high demand. I was absolutely gutted at the time but now I've had a few days to think about it I don't feel so bad. I started looking at my other options and found a degree course on mental health nursing. I wanted to go into social work to work with people with mental health problems so actually this course is far better suited to me. I spoke with admissions today and they are also full for the September start but run a course beginning February 2011. I can wait til then.. so long as I get on... As long as I have something that I'm working towards I'll feel better. I feel a bit in limbo career wise at the moment. My music is not working out and I certainly won't stay in retail. I hope I get on to the course, I need something to aim for!

Now... some good news!

The Core Challenge Results and Winner!!

All the following people participated in the challenge and I drew a name out of a pot... cue Mike and I giggling about George Abdabdudwengo jokes... That probably means nothing if you're not from the UK... Fonejacker is funny :-)

Jo @ Thirty and Healthy not sure on her time but I'm putting her in anyway cause she did the core work.
Anne Marie @ Goals for the Week! from 45 seconds to 90 seconds
Laura @ Keeping Slim and Getting Stylish from 30 seconds to 80 seconds
Anne @ Asthma and the Gift of Running from 80 seconds to 120 seconds
Lauren @ Merry Mishaps from 3.30 to 4.07 despite a farting cat!
Marcia @ Running off at the Mouth managed 5 minutes to start with!
Lizzy @ Healthy Bites Conquer Athlete Appetites from 1.30 to 3 minutes

Great work guys :-)



aaaaaaaaaaaaand the winner is............................



Lauren!

Well done Lauren, please email me your postal address to box-run-eat@live.co.uk and I will send you the ab wheel, unless you already have one then I'll send you something else!

Monthly Recap April...

...and a few other bits 'n' bobs!

On Thursday I ran 4 miles, Mike came with me after work and we did 1 fast, 1 slow, 1 fast 1 slow, it was fun! Even though it was pouring rain and we got absolutely drenched! While we were out running we bumped into a few members from a running club. They invited us to go running with them some time. Their club house is not too far from where we live so I expect we'll go down and train with them sometime in the near future. The men we bumped into were faster than me, they overtook us, but I looked at the race results on their website and there are a few women around my speed, and even some slower than me! Running clubs always seemed like a really scary place to go.. I went once with the uni running club and felt I slowed them down so much because I just couldn't keep up. I feel a bit more confident with my running now. I've trained a lot more now, when I went out with the uni running club I'd only ever run on a treadmill for 30ish minutes at a time and was not at all ready for keeping up with some speedy road runners!

Stats! 4 miles in 36.32
Mile 1 - 8.13
Mile 2 - 10.29
Mile 3 - 8.14
Mile 4 - 9.22


Weekly Totals
Miles -17.5
Push-ups - 35
Chin-ups - 8
Pull-ups - 2
Neck exercises -
Isometric punches - 0
Wrist curls - 1
Core work - 0


Monthly Totals and April Recap
New Years Goals
Running/conditioning
Complete half marathon (current 4 miles) As of end of March longest run/jog is up to 10 miles yay for double digits!
One mile in >7.30 (current 7.55) 7.16 - New goal to get it under 7 minutes - not tested this month
Two miles in >15.30 minutes (current 16.23) 15.24 - new goal >15 not tested this month
Three miles in >24.30 minutes (current 25.25) 24.21 during 5k time trial
Four miles in >35 minutes (current 35.47) Not tested

Strength

Hold a plank for 3.30 minutes (current 2.30) 3.33

3 pull-ups in a row (current 0) Not tested as not been working on pull ups this month, must remember them next month!
5 chin-ups in a row (current 1) As of end of January 4 but from 90 degree not dead hang, from dead hang can do 1.
30 push-ups in a row (current 10) Can now do 30! - new goal, 50! Not tested this month.

Boxing
Improve hooks and uppercuts – practice in sparring
Improve stance so weight is spread more evenly
Angle off – don't stand square
Win my first fight!
The boxing goals are getting better! I'm glad we've got a gym to go to now so I can get in more sparring and hopefully get my medical done as soon as the coach thinks I'm ready, he seemed more cautious than my last coach and was suggesting waiting til next season (September) to start boxing so all my skills are good for a beginner - that's kind of dissappointing because I want to get started but kind of good because he won't put me in before I'm ready, which I suspect my old coach would have done. It's just good to be back at a gym so I'll listen to what he says and fight when he thinks I am ready too. The last thing I want to do is go in there underprepared, lose, and regret it!

New Years Resolutions
Do core workouts twice a week Done except for last week, :-( did not manage to stick to my own core challenge... lame!! I'm blaming the tiredness from work but really I should have managed to push it out.
Neck exercises once a week Bad!! Only did two weeks.
Wrist curls once a week Same...
Isometric punches once a week Don't even go there!
Boxing three times a week Not back there that often but hopefully will be soon!
Running three times a week (distance, sprints and intervals) Getting there, I feel like I'm making good improvements running!
Follow pull-up/chin-up plan Again, it's something which I've not done enough of since I started work.. I feel really bad about how my training has suffered the past two weeks I've just not had the same motivation I normally have. I hope I find it again soon!!!

Monthly Totals - March
Miles -53.9
Push-ups - 303 (16 weighted)
Chin-ups - 35
Pull-ups - 22
Neck exercises - 2
Isometric punches - 0
Wrist curls - 2
Core work - 6

I know why my totals are down but I'm still feeling a bit annoyed at myself! I hope I find a better balance this month. Everything about the job is stressing me out at the moment. Especially the fact that they're trying to change the pay agreed, it's a job but it's not something I want to be my career, I didn't spend 5 years at university to help manage a shop, I want to do something to do with my degree so if they're going to screw me over I don't know if it's worth staying... Bahhhhh I'm sorry I feel like I do nothing but moan about the situation at the moment.

I haven't included my new mile times from today since technically they are from May since somehow May has sprung upon us out of nowhere! Won't be long until the half marathon in June EEEEEEK!! Scary but exciting!!

Core Challenge Updates
Remember the core challenge ends today!! Can you all let me know if you did your two a week and before and after plank times! I'm going to do a post with the results and the competition winner. Not that I was going to enter myself, but I disqualified myself by missing some core last week :-( I hope you all did better than me! I did manage to increase my plank time a little though didn't quite hit my target but I was SO close!!

9 Miles and All Sorts!

Whew it's been a while since I got a blog post in! It's been a pretty busy week, I've been out of the house 7.30-6.30 every day which has taken its toll! I'll be glad when my hours go down to my usual shifts, I just haven't had the time or energy to do everything I usually do! Like reading my blogs every day, I've missed that a lot! And I've had very little energy for my usual workout schedule! I just need to get my body and mind used to working and when it goes down to my usual hours figure out a schedule that works.. I'm hoping it will be a bit better next week!

Mike has been awesome though, making me a packup everyday and cooking my tea! He made me a gorgeous mushroom pasta dish, made the sauce from scratch. He even made a porcini mushroom stock to flavour the sauce with. Now that I can get used to! I had to snap some pics to show you all. I've just saved the best... the rest weren't great... guess I was too impatient to tuck in!



I can't remember when I did this workout... I think it might have been Thursday... Anyway we did minute drills and a core workout... I'm not sure why they're called minute drills since the different exercises only last 30s each!

Minute drills
30s burpees
30s alternate stance screw shots
30s jumping jacks
30s burpees with variation (180 degrees, tuck jump, max height)
30s jumping jacks
30s high knee dumbell press

x 5 rounds

Core
Partner workout, one person did ab roll-outs whilst the other did a core move for however long it took the ab-roll-out person to finish. I can't remember what core moves we did anymore! The roll-outs were done from 10 down to 1 so it got easier and faster towards the end... This was one of the toughest core workouts I've ever done!! So painfull!!

Dismal Weekly Totals
Miles - 3.1
Push-ups - 65
Chin-ups - 0
Pull-ups - 0
Neck Exercises - 0
Isometric Punches - 0
Wrist Curls - 0
Core - 2

Ohhh man they are bad!! I'm embarrassed to write them on the blog :-( Bas Rutten saved me on the core and push-ups! Ha ha he really was to the rescue this week!

Today is the start of a new week! I'm working the same hours as last week Tuesday-Saturday but hopefully I won't be as tired this week! I am looking forward to going down to my contracted hours though! I worked a 44 hour week last week with travel time and breaks on top of that and going from nothing to that was tough! (My contracted hours are 26 - that will seem a breeze after the first few weeks I think) I've appreciated today a lot though! Time to run, to spend time with Mike, to read my blogs, to write a post... All the things I was taking for granted while I was looking for a job! I'm totally apprehensive about next week though, the manager is on holiday and I will be the most senior member of staff there and I still feel like I have too much to learn to be in charge haha! Hopefully I remember enough to get me through without having to ring the other stores up too often!! Eesh!

Right, enough work talk! Today I ran a good 9 miles. I felt fairly strong for most of it but the last 3 miles were hard, I was breathing fairly heavy! I still had something in me to finish strong and got the negative splits I was aiming for! I was supposed to run at HMP+20 today which since my 5k on Tuesday is 9.21, I ended up averaging 9.15 per mile. I don't know what my heart rate was because the monitor needs a new battery.

9 miles in 1:23:21

Mile 1 - 9.31
Mile 2 - 9.30
Mile 3 - 9.25
Mile 4 - 9.19
Mile 5 - 9.19
Mile 6 - 9.15
Mile 7 - 9.15
Mile 8 - 9.11
Mile 9 - 8.35

I'm getting there with this negative split business! Pretty happy with my last mile too, when I ran 10 I had next to nothing left in the tank at the end but I managed to push out a strong final mile, even though it's not as long a distance I feel like I'm improving my endurance, and I didn't feel quite so shocking afterwards this time either! Hurrah!

I'm going to leave you with some animal pics and pics of our garden, Mike, his mum and her husband sorted it all out, cut the grass neatened it up aaaand they gave us a rather awesome hammock..

Weekly Totals and a New Addition to our Furbaby Family!

I was planning on doing my core workout after my 10 miler yesterday but as I mentioned I had some stomach problems and I was just really tired so I decided to postpone it to today!

Mike and I did 15 minutes of him shouting out exercises and me doing as I was told haha I like it that way though, I don't have to think about it haha... I'll try and remember what we did...

Leg raises
2 minute plank
Sit-ups
Side Plank (with bounce)
Crunches
Sit-ups with a twist
1 minute ab wheel hold
Crunch holds

I'm pretty sure I forgot a few exercises but you get the gist! I've not tested my max plank again yet but I nearly dropped before 2 minutes... It's so hard after the leg raises!! Bahh I hate leg raises...but that means they must work so I must keep doing them haha

Weekly Totals
Miles - 19.3
Push-ups - 61
Chin-ups - 13
Pull-ups - 3
Neck Exercises - 0
Isometric Punches - 0
Wrist Curls - 0
Core - 2

I'm still not doing as many chin-ups and push-ups as I'd like, I really need to get into better routine with them but I'm not sure how, maybe I should try doing them first thing... I've seen on some other blogs people doing them first thing and it seems to work for them! Maybe doing a few sets of 10 most mornings would be the way forward.... Must try it this week!

In other news, Mike's dad dropped off our new rabbit! Meet Scooby!


He was their rabbit but they got a cat and the rabbit doesn't get much attention anymore and they didn't really want him anymore so he's ours now :) I love rabbits so we didn't have to think much about having him! He's very sweet and has made friends with the guinea pigs already, he seems to like Grace a lot!

Here's some more pics from today, animals and some BBQ pics... didn't take enough BBQ pics really!

The table, salad, sauces and green tea! Yum!

Cooking away

Trudy likes the shade

Getting Scooby out for cuddles

Just chillin'

Tia was very interested in her new friend.. and a bit scared... wimpy cat!

Trudy made a little dug out

Gracie with her favourite garden treat: dandelion leaves!

Nom, nom, nom...

Scooby likes Gracie!

Cuddles!

I love our little animal family! Hope everyone's having a great weekend, and enjoying the sunshine!

Workout Capacity 101 Before Breakfast...!

Remember the Natural Balance bars I reviewed, the Nakd and Trek bars? Well the lovely people at Natural Balance have put me on the news part of their website, how exciting :-) go check it out here!

Yesterday I ran intervals (no HR data as Mike was wearing his garmin.. I so want my own!!)

Warm up 1 mile @9.45
1600m (7.53) 7.31
400m RI
1600m (7.53) 7.44
400m RI
800m (3.49) 3.45
Cool Down 400m

Those intervals were tough! My legs felt so heavy in the last 800m, I think it's my own fault, I paced myself too fast for all the repeats, though I got closer each time (the time I was supposed to run is in brackets)! I couldn't believe how much harder they were than my last interval workout when I did 400m repeats. I cut the cool down short as I'm trying to save my legs so I can do all my planned workouts this week. My knees were ok but they felt a bit sore and stiff afterwards. I iced them as planned after the run but they still felt a bit stiff last night, hopefully they will be ok tomorrow for my tempo, I don't think they're injured I think they're just a bit sensitive.

When I got home from my run I had a package from pulsin with a few discs to try. It was too late to try the pre-workout snacks but I had half the protein disc after my lunch. Unfortunately all the discs contained soy so Mike couldn't try any. This was the biggest downside to them, especially as it was just soy lecithin so they could have used sunflower lecithin to allow people with soy allergies to enjoy them too, one of the discs had both in! I noticed cause I got excited thinking Mike could try it but then we saw the dreaded soya! Other than the soy the discs had good ingredients. The protein sport disc had a nice chocolatey taste and a nice texture with protein crispies similar to the trek bars. The disc had 15g of protein and just over 200 calories, not bad!

The discs they sent

We did some bodyweight strength before tea, we did core, push-ups, pull-ups and chin-ups. We did our core moves in our rest periods for the push-ups and pull-ups. I did tempo push-ups, 3 seconds going down and 2 seconds going up. For the pull-ups and chin-ups I did the 3 second hold at the top, middle and bottom. In the rest for the push-ups we did 60s isometric holds which is going to make up the core challenge sample workout 3!
10 wide hand push-ups
ab wheel hold 60s
5 normal hand push-ups
plank 60s
2 diamond push-ups
crunch hold 60s
3 knuckle push-ups
leg raise 60s
7 wide hand push-ups
L side plank 60s
4 normal hand push-ups
R side plank 60s

Then on to the pull-up/chin-up sets

normal grip chin-up
30 crunches
normal grip pull-up
30 crunches
close grip chin-up
30 crunches
close grip pull-up
30 crunches
wide grip chin-up
30 crunches
wide grip pull-up
30 crunches

And done for the day!

Sample Core Workout 3

This is a challenging workout just using isometric holds, I think all the moves are on the core work page except the ab wheel hold which is just a hold as you would be in the lower position of the ab wheel move. Choose how long you hold the exercises for, just under your max so you can finish the workout.

ab wheel hold
rest 30s
plank
rest 30s
crunch hold
rest 30s
leg raise
rest 30s
L side plank
rest 30s
R side plank
rest 2 minutes and repeat the circuit.

How is everyone's core challenge going? Let me know how you're doing :-)

I was going to publish this post last night but I was experiencing some technical difficulties with my photo editor, as in, we had to reformat the computer and lost the program and I couldn't for the life of me get it to reinstall! I asked Mike to try to make sure I wasn't doing something daft but he couldn't get it to work either so I've downloaded picasa now. I've just used it and it seems pretty good, Mike had to help me a bit, I'm pretty rubbish when it comes to figuring out technology!

Oh yeah, check out our set up to get the CD player to work on the laptop... It's not going to last much longer!


We had a mega busy day today so we got up early to get our workout in before breakfast. Let me tell you, workout capacity 101 before breakfast is very unpleasant! I felt so sick and I was a bit dizzy afterwards, tough workouts on a totally empty stomach are not good! The workout went like this (this is a modified version);

5 chair dips
10 band slams
15 burpees
20 star jumps

x 10 rounds

I finished in 16.35 - tough stuff! In hindsight I wish I'd worn the heart rate monitor to see what my heart rate actually was, it felt high!

We were busy today as we were volunteering at the university, we had to get two buses each way so it's almost 2 hours of travel even though it would be about 15-20 minutes in a car... I wish one of us drove! We experienced two bad bus drivers today, we ran for a bus and just as we got there he pulled away not letting us on and leaving us in the cold and rain to get drenched waiting 30 minutes for another bus, they are supposed to be every 10 minutes but that's English public transport for you... Another bus driver wouldn't let a man on because he'd started the engine going, he then proceeded to stay there with the engine going not moving because he couldn't back out of the bay. It would have been no problem at all to let that man get on, the mind boggles, people can be so selfish!

Whew what a long post! Hope everyone's had a great day!

Bodyweight Strength Day

Well, today I had intervals planned but I didn't do them. I was all dressed in my running gear at the door and I decided it was a bad idea, my knees felt bad to walk on and although I really didn't want to miss a workout I really don't want to injure myself and put myself out for any long period of time so I decided to play it safe. I think it was the right descision, my knees are still feeling sore tonight.

Since I wasn't doing my running I decided to get some push-ups, pull-ups and chin-ups done. The push-ups were done with varying hand positions, wide, normal, close and knuckle and the chin/pull-ups were done as negative holds, jump up to the top hold at the top for 3 seconds, middle for 3 seconds and bottom for 3 seconds. I did;

38 Push-ups
8 Chin-ups
8 Pull-ups

Core Challenge Sample Workout 2
Ab Roll-Outs
Complete 5 sets of ab roll-outs either standing to a wall or kneeling. Choose the reps according to how it feels for you - just past when you feel the burn! If you don't have an ab wheel you can use a dumbell with the weights loose and hands either side of the weights.

If you don't have the equipment for ab roll-outs here is an alternative circuit (if you don't have a medicine ball you can use small handweights instead)!

Sit-ups with medicine ball
Side bends
Russian Twists

Complete the circuit 3-5 times and remember to stretch afterwards. Be prepared to lower the reps as the weights will probably make you more sore than a bodyweight core circuit... They do for me anyway! Remember to stretch out afterwards!

Hope everyone's enjoying the first week! Just want to do a quick shout out to Lauren who got a 3.30 plank on her first timed try! Only stopped by her socks slipping - something which always gets me too, I never remember to take them off! Check out her first core post!

By the way... I finally joined Twitter to see what all the fuss is about.. no idea what to do on it yet haha, is anyone else on it? My user name is BoxRunEat.

8 Fun Miles and a Strength Fail!

Yesterday I decided to go on a nice long run and just enjoy it! I've been very concerned with my pacing lately and I don't think it's good to be too obsessive about it, especially when I'm not always managing what I set out to do I end up feeling really down about it when things don't work out. I decided to ignore my pace for the run and go on heart rate. I aimed to start slow and keep my heart rate below 175 for the most of the run and then finish my last mile strong. This seemed to work really well, I was so surprised when I got home and looked at my pace, my average pace was 9.17, a lot faster than I thought I had gone. I still had quite a bit of energy at the end too, if I wasn't worried about increasing my mileage too quickly I would have gone for another mile or two! My average heart rate including the last faster mile was 173 so I was happy with that too, hopefully some more runs like this will help build my aerobic fitness and endurance.

8 miles in 1:14:16
Mile 1 - 9.50 HR 156
Mile 2 - 9.15 HR 171
Mile 3 - 9.02 HR 175
Mile 4 - 9.05 HR 175
Mile 5 - 9.16 HR 174
Mile 6 - 9.35 HR 175
Mile 7 - 9.40 HR 175
Mile 8 - 8.33 HR 183

It rained the whole run yesterday, which I actually welcomed a bit, it was nice and cooling and refreshing! The weather today is just beautiful though, if my knees weren't achey I would have gone and done my intervals today... I bet it's raining again tomorrow haha. Speaking of my knees, I think they're aching cause I didn't manage to ice them yesterday, they felt good after the run but they got really stiff last night.. I must remember to ice my knees after running it really seems to help. I didn't do them yesterday cause just as I was about to sit down to my lunch and some ice packs my mum rung and said she was outside with my gran and grandad and was it ok to come in for a bit so I put lunch on hold and said of course! It was my grandad's first meeting with Tia, she liked him and sat on his knee the whole time they were here :-) cute!

Today I had a bit of a failed strength workout :( I started with a deadlift which didn't feel bad at the time, in fact I felt like I could have gone a lot heavier but apparently it completely fried my body and I had no strength what so ever in the other exercises.

Deadlift 40kg 2 x 6
DB Clean and Press 10kg 1 x 3, 1 x 1
Pull-ups Negatives 1 x 2
Chin-ups Negatives 1 x 2
Weighted Push-ups 5kg 2 x 8
DB Curl 7kg 2 x 8
BB Wrist Curls 22kg 30
BB Reverse Wrist Curls 12kg 30
Neck Curls 10kg 40

I did that workout in the morning and in the early evening I got some bodyweight work done including core to get my two in this week! I did a circuit consisting of

2 x pull-up/chin-up
1 x close push-up (2 sets) - 6 x normal push-up (2 sets) - 8 x wide push-up (1 set)
10 x standing ab roll-outs to a wall

x 5 rounds

My arms are killing me now!! No more work today! We were going to do some yoga after the circuit but we ended up tidying our workout/junk room a bit... it needed doing! Tada!

Makeshift punchbag stand - not bought a ceiling hook yet!

Weights, skipping rope, resistance bands, deck of cards with workouts on

gloves, headguards, pads, gumshields

Core challenge update. The following people are signed up, it's not too late to join in if you want to! Anne had the great idea of using a logo if you are participating, I had Mike help me make one read make me one...


Lacey
Joanne
Laura
Anne Marie
Anne
Lauren
Lizzy
Sherri
Marcia

Oh and I had a heart shaped plum which I had to take a picture of...
Pretty!

Boxing Workout and First Sample Core Routine

Yesterday morning Mike and I did a boxing workout. It was tough!! You would think 1 minute rounds with 1 minute rests would be really easy. It's not! You go so all out in the rounds, more than you could in a 2 or 3 minute round so it's really intense, every punch is a power punch and you don't break between combos, I was gasping for air in between the rounds and my legs felt like jelly in the later rounds! Fun stuff!

10 x 1 minute rounds/1 minute rest

We then did a circuit, 20 seconds on each station then 1 minute rest before repeating the circuit.

• Burpees
• Shrugs (10kg in each hand)
• Push-ups
• Jumping Jacks
• Upright Rows (10kg barbell)
• High Knee Dumbell Press
• Chair Dips
• Lunges
• Mountain Climbers
• Dumbell Punches
• Leg Raises
• Clean and Push Press (10kg barbell)
• V-ups

I was so sore all evening after this workout, way sorer than I felt I should be given the amount of work! (circuit included 15 push-ups)

Don't forget to sign up to the core challenge here. Here's my first sample routine.

• Leg raises
  
• Crunches
  
• Sit-ups with a twist
• Alternate knee to elbow

Run through the circuit 3-5 times, take some rest between the circuits if needed. Finish the workout with a max plank, don't worry if it's nowhere near your fresh max plank time, my max planks at the end of core routines tend to be a lot less than if I were fresh.

By the way, there's a Nuun giveaway here at Barefoot Angie B's blog, it looks good, go check it out!

Core Challenge

A few comments on my plank post got me thinking about core work and it's a really important part of training. It helps with balance, stability and power, virtually all athletic movements involve and use the core muscles and therefore it is vital we strengthen it. Now I've been slacking a bit in my core work, I haven't always managed the two workouts I try to do per week, so, I thought about doing a challenge for one month, starting this week and ending on May 2nd. I thought we could have a weekly check in, say if everyone comments on my weekly total post to say how they've been getting on on the Saturday then on Sunday I can post an update on everyone. If you're up for it, the challenge is to do core twice a week for one month, I'll post some exercise ideas but you're free to do what suits you. Also I thought to show improvement we could all test our plank holds at the beginning of the month and aim to improve our times over the month, that means I have to get more than 3.33... now that is a daunting idea!

The reps you do for each exercise shown below should be done bearing your own ability in mind. You should perform the exercises until it you feel a good burn around your midsection and then a little more but not to failure. I didn't want to put specific reps for each exercise because what works for me won't be right for everyone so do reps which are challenging for you!

One of the best core moves is the ab rollout, you can start by doing them on your knees and progress over time to doing them from standing. The idea is to work your way up to being able to do it from standing to pretty being flat on the floor and back up again without a wall to help... That's a very advanced variation that can sometimes take years to acheive. Neither Mike or I can do that yet so we use some of the variations shown below, standing to a wall and kneeling.

Kneeling roll-outs (not to a wall if you can)


Standing roll-outs to a wall (make sure to put a cushion, or something soft on your wall so you don't ruin the paintwork..speaking from experience unfortunately!)


Another way we like to train our core is to pick and mix to create a circuit and try to continually work for 15-20 minutes. If that is too long don't worry, shorten it to a time that is something that challenges you but don't injure yourself.

Here's some of our favourite exercises to choose from but feel free to add your own!

Leg Raises
Start low, hold for 10 seconds then raise and hold again, then repeat, lower down holding each phase as well. You can also slowly move one leg in and alternate between for a variation on the leg raise. It's much more challenging if you don't sit on your hands.. not sure why! Also from the leg raise hold you can circle your legs slowly in both directions (not pictured).


Hanging Leg Raises
These are tough! Done from a pull-up bar start from a 90 degree hang and raise your legs to 90 degrees, try to keep your legs straight.


Captain's Chair
Start again from a 90 degree hang on the pull-up bar and raise your legs up with your knees bent.


Hanging Knees to Elbow
Again start by hanging with arms at 90 degrees and then bring your knees up to your elbows.


Plank
Try to keep your bum down and body straight


Side Plank
This can also be done with a little movement to good effect, you bob your hips up and down, aim for high reps.


Crunches
As well as doing these fast you can do high tension holds, hold the pose in the second picture for 10 seconds, release and repeat until you feel it.


Sit-ups with a Twist
These are good for getting the side core muscles.


Sit-ups with Medicine Ball
...or home made sandbag in my case, this is around 10kg but choose a weight accordingly.


Russian Twist
Put a fairly challenging weight on a dumbbell and starting from the middle position turn to each side with the weight. Beware of the weights coming loose on this one if you have dumbbells with twist on locks as they can work themselves loose. Also remember to lift with your legs and not your back to get it up to the starting position.



Side Bends
Again use a challenging weight, be careful to lift with your legs and not back. Once in position slide the weight down your leg keeping your free arm by your side or touching your ear, whichever is more comfortable.


V-ups
I find these pretty tough but they're good!


Alternate Knees to Elbow
Bring your elbows to alternate knees


Post Core Stretch
I think this is a yoga move but I can't remember what it's called! Anyway do as I say and not as I do and try and remember to do this, I guarantee you'll feel better for it the next day! I forgot yesterday and doing these pictures hurt like hell!


Now since it's a comptetition there will be a small prize, an ab wheel, and if you already have an ab wheel I'll think of something else since I haven't bought it yet! To enter in to the prize draw you must complete two core workouts a week, starting this week, Monday the 5th of April and ending Sunday the 2nd May. From everyone who completes two core workouts a week I'll pick a winner randomly at the end of the challenge. Please comment on this post to enter and I would appreciate you posting on your blogs if you're participating then hopefully more people might be interested in getting involved. Don't worry if you don't have a blog though, you can still join in! So bring on the super strong cores we're all going to get!

Edited to add, for people who want it, I'll post two sample core workouts a week then you can do those if you want to!