Pre-coronavirus pandemic, your workouts might have featured high-end equipment and machines. Or maybe you’re more old school, opting for well-worn barbells and rusty plates that have had their share of clanging and banging. However you trained then, the social-distancing and self-isolation in effect today means getting a solid sweat on requires a little ingenuity.
Trainer Paul Sklar, C.S.C.S, for instance, recently posted a quarantine-friendly core crusher on Instagram. All you need for the move? Two water bottles, soup cans, or any other cylindrical implement you can hold in your hand.
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All you need is two water bottles or anything similar for this quick Home Quarantine Core Workout. Good luck to all of you out there who are quarantined or without a gym🙏🏼🙏🏼 – 2 x 20 Water bottle Punch Rotations in each position as shown – 10 rounds, 30sec rest 👉🏼If your gym is closed and you are a #paulsklarxfit365 subscriber, you should be able to do most of the workouts if you have some equipment at home (dumbbells, bands, barbell, etc) Don’t let this outbreak stop your progress💪🏼💪🏼 #homeworkout #sixpack #staystrong #cardio #coreworkout #fitnessmotivation #paulsklarxfit365
A variation on classic boxing punch rotation training, for this exercise you’ll grip one makeshift weight in each hand, palm facing down. Take an athletic stance with feet just outside hips-width. Squeeze your glutes, squats, and core to create tension throughout your body.
Position your hands in front of your chest at shoulder height in guard position. Then keeping feet planted, rotate your torso and punch with one arm out at shoulder-height. Bring it back to the guard position before rotating in the other direction and punching with the opposite arm.
Ramp up the speed, just as Sklar does in the video, and use your obliques to create power. Don’t swivel your hips to rotate. Crank out 20 total reps.
Without dropping your arms at your sides, you’ll move into another 20 reps. But this time, you’ll punch to eye-height. Repeat 20 reps at each position twice before dropping your arms.
Rest 30 seconds, and complete 9 more sets. Keep the intensity for each round, or you won’t get as much out of this workout. Remember, especially when you’re training with makeshift implements, making progress is all about effort.
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