The Core Crusher Workout
The Core Crusher Workout is an extremely intense, long core workout that will have you screaming for mercy by the end. Jim Meister uses it twice a week.
Jim Miester is no ordinary man, he is a Silver Wolf. Here we call him “The Transformer.” At age 41 he decided to get in shape, proceeded to lose 200lbs, and now inspires others to transform themselves through hard work and consistency. This is just one example of the workouts that he does each week.
The Core Crusher Workout is JUST What it Sounds Like
The Core Crusher Workout hits your core muscles and general endurance from every angle using bodyweight exercises, rotational cable drills, plate exercises, and advanced isometric holds. Needless to say, this isn’t a “beginner” core workout in any stretch of the imagination. This is advanced, and if you just started training, you should probably think about splitting it into multiple workouts, rather than taking this beast on like Jim Meister does twice a week.
|Flutter Kicks||3 sets for 60 seconds||Hold a 45lb plate at face level with your shoulders off the ground.|
|Bicycle Kicks||3 sets for 60 seconds||Hold a 45lb plate at face level with your shoulders off the ground.|
|Scissor Kicks||3 sets for 60 seconds||Hold a 45lb plate at face level with your shoulders off the ground.|
|V-Crunch on Bench||3 sets of 10||25lb dumbbell between feet 50lb dumbbell in hands. Touch the two together.|
|High Cable Kneeling Ab Crunches||3 sets of 10 straight||95lbs|
|High Cable Kneeling Ab Crunches||3 sets of 10 each side||Elbow to opposite knee 75lbs|
|Oblique Side Bends||3 sets of 15 each side||60lb dumbbell|
|High Cable Axe Chops||3 sets of 10 both sides||Increasing weight from 50lbs with 7.5lb increases|
|Middle Cable Axe Chops||3 sets of 10 each side||Increasing weight from 50lbs with 7.5lb increases.|
|Low Cable Axe Chops||3 sets of 10 each side||Increasing weight from 50lbs with 7.5lb increases.|
|Middle Cable Seratus Punches||3 sets of 10 each side||Increasing weight starting at 50lbs.|
|Oblique Cable Crunches||3 sets of 10 each side||95lbs|
|Hanging Leg Raises||3 sets of 10||No weight|
|Hanging Windshield Wipers||3 sets of 10||No weight|
|Dragon Flags||3 for 30 second holds||Add variations as you work. Walking up, twisting, one-legged, etc.|
|Planks||3 for 3 minutes each||Position change every 30 seconds.|