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. (more…)
