Core Journals: Week 3 of 4

This is Kristen Scott’s third update during her quest for a stronger core.

Enter Kristen…

Last week I had my first core breakthrough.

I finally had the chance to go to the yoga class of death—the one that kicked my butt down this road to core strength in the first place.  The class is an advanced freestyle power yoga class, which is basically just yoga code for hard—very very hard.

Kristen Scott

Although the entire class is challenging, I’m usually able to get through it with a lot of sweating and ujjayi breathing, that is until we get to the abdominal conditioning section; then everything goes pear shaped.  First there’s the dreaded paripurna navasana (boat pose), followed by a wide-leg navasana and capped off with sit ups and leg lifts.  I typically get half-way through the first round (of four) before I have to stop for a sneaky rest.

But not last week! Last week I powered through the abdominal section. My paripurna navasana may not be the prettiest in class but I do see visible improvement week on week.

Each week my core workouts have increased in intensity, which means that Week 4 is technically the toughest week. This week most exercises require a Swiss ball or Bosu, even hip bridge.

Kristen’s Core Workout Week 4

Core Workout 1

1. Swiss Ball Walk Out – 2 sets, 10-15
2. Bosu Ball Plank to Stand – 2 sets, 5-10 per side
3. Running Man Sit Up – 2 sets, 15-20 reps
4. Mountain Climber – 1 set, 60 seconds

Core Workout 2

1. Hip  Bridge (single leg- on Bosu) – 2 sets, 15 per side
2. Bosu Opposite Elbow and Knee – 2 sets, 15 per side
3. Stir the Pot – 2 sets, 5 circles each way
4. Bird Dog – 2 sets, 5 per side (10 second hold each rep)

Core Workout 3

1. Swiss Ball Walk Out – 2 sets, 10-15
2. Mountain Climber – 1 set, 60 seconds
3. Side Bridge – 2 per side, 30-60 seconds
4. Stir the Pot – 2 sets, 5 circles each way

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