Below is a brief excerpt from our 30-30 MAYHEM CORE TRAINING MANUAL. This 204-page manual comes complete with one month of done-for-you bootcamp-style abs workouts and bodyweight-based core exercise pictures and descriptions for your current fitness level that will put you and your campers on the fast track for flat, sexy midsection. What’s the best part? No crunches or sit-ups! All of these top-secret programs use total body core exercises that can be seamlessly integrated into your very own personal workouts at home or when traveling for business or pleasure!
The 30-30 Mayhem Core Training Template
SECTION II- Workout Routine- 30-30 Mayhem: You will alternate between 30 seconds of work and 30 seconds of rest for each exercise in the prescribed five-exercise circuit. You will perform this 5-minute sequence up to 4x for 20 total minutes.
- Through the trial and error of countless workouts, we have found this to be the most user-friendly 20-minute core training template for incorporating 30-30 intervals into boot camp style workouts for the general population.
|
Station# |
Exercise Category |
|
1 |
Core Linear Stabilization |
|
2 |
Core Lateral/Rotational Stabilization |
|
3 |
Core Trunk-Dominant |
|
4 |
Core Hip-Dominant |
|
5 |
METABOLIC: Total Body/Cardio |
- Notice that each station in this five-exercise circuit consists of non-competing core exercises. This allows for optimal intensity for each exercise within the prescribed circuit and bypasses the massive fatigue that rapidly accumulates with the traditional straight sets format.
- The 30-30 Mayhem core training template allows for greater intensity when compared to the 50-10 Five-Exercise Circuit from Boot Camp Dynamite. In other words, 30-30 Mayhem has a strength/power emphasis where 50-10 Boot Camp Dynamite has an endurance/conditioning emphasis. Thus, when using 30-30 Mayhem be sure to incorporate heavier loading and more advanced body weight exercise variations than you would with 50-10 Boot Camp Dynamite when selecting your core exercises of the day.
- Station#1 consists of Core Linear Stabilization exercises. These exercises focus on static and dynamic stabilization in the saggital plane- movements both up and down and front to back. The goal is both anti-extension and anti-flexion during these exercises. Thus, you must maintain a neutral spine and a straight line from the heels through the head (e.g. front pillar variations).
- Station#2 consists of Core Lateral/Rotational Stabilization exercises. These exercises focus on static and dynamic stabilization in the frontal and transverse planes- side-to-side and rotational movements respectively. The goal is both anti-lateral flexion and anti-rotation during these exercises. Thus, you must maintain a neutral spine and a straight line from the heels through the head (e.g. side pillar and T-Pillar variations).
- Station#3 consists of Core Trunk-Dominant exercises in the parallel and diagonal plane. These exercises focus on rotational strength/power for your trunk/torso. Rotational exercises in the diagonal plane have the biggest bang for your buck because they collectively target the entire trunk region: internal and external obliques, transverse abdominus, rectus abominis, and the spinal erectors. This is due to simultaneous flexion, extension, and rotation of the torso (e.g. low to high chops, rotating extensions, rotating flexions). In addition, these exercises tend to have a more explosive tempo.
- Station#4 consists of Core Hip-Dominant exercises to primarily strengthen the commonly weak and under-trained gluteal complex (glute maximus, glute medius, and glute minimus), adductor, and abductor muscles and secondarily strengthen your hamstring muscles. These exercises focus on both bilateral (double-leg) and unilateral (single-leg) hip stability and strength (e.g. any hip extension variation). These exercises tend to have a more smooth, controlled tempo to avoid the unwanted compensation of lower back hyperextension due to weak/inhibited glutes and/or tight hip flexors. Be sure to perform the prescribed pre-workout routine- it places a large emphasis on hip mobility to ensure greater gluteal/hip activation for these Core Hip-Dominant exercises to achieve the desired training effect. Lastly, whenever possible focus on pulling your toes to your shins to relax your calf and hamstring muscles. This not only prevents cramping of these often tight/overactive muscles, but also ensures that you are primarily using your hips/glutes to perform the exercises as desired.
- Station#5 consists of METABOLIC exercises that incorporate your whole body and rapidly ramps up your metabolism to torch calories during your workout and to burn belly fat for the next 24-48 hours following your workout. These exercises range from total body resistance training exercises (e.g. squat to press or swings) to body weight cardio exercises (e.g. stationary running or burpees) that you can do anywhere to ensure a killer total body core workout for maximum results in minimal time. These exercises are all about the getting that afterburn baby!
- We like to switch up the exercises each and every workout to keep the body from adapting to the same old routine and to provide more fun, variety, and a unique challenge each and every workout. Please be sure to switch up your exercises at least every 2-4 weeks for best results.
- We have also provided one full month of done-for-you sample boot camp core workouts (12 total), complete with exercise pictures and descriptions, to get you started!
Here’s a great workout video demo of this core training circuit from The Best Milwaukee Bootcamp:
To get 30-30 Mayhem at special introductory price before it goes up $50 on Friday, September 25th and 3 pm est, please click the image below:
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