Core Workout Program Review: The Champion's Workout

A core strength training program created by two Olympians

side plank
side plank. Getty Images

The following Core Training Workout is from the routine used in The Champion's Workout fitness DVD developed by two former track & field Olympians.

This core fitness routine can be completed in less than ten minutes and provides a thorough ab, back, and core strengthening program.

Core Training

Core training is the key to building a strong body. Your core is the foundation upon which physical fitness is built.

What is core training? Simply put, core training is training the foundational elements of your body: abdomen, lower back, hips, upper back, thighs, hamstrings, and joints. If you have a strong and stable body core, you will be able to build a powerful, fit body.

Any workout can use the following eight core exercises as a warm up. These exercises are challenging, and you may have to build up to doing them for the full number of reps described. The most important thing is to make sure you keep your form perfect. It is better to do fewer reps with great form than more reps with poor form. Over several weeks, you will be able to complete all the reps.

Core Training Workout

  1. Prone elbow stand leg lift: Much like a plank, this exercise has you face the floor, and distribute your weight evenly between your elbows and toes. Keep your torso straight and rigid, and keep your bum down so your body is in a straight line. Keeping your leg straight with your toe flexed up, raise one leg for a slow count of 10 repetitions, then raise the other.
  1. Supine elbow stand leg lift: This reverse plank, has you face up. Distribute your weight evenly between your elbows and heels. Keep your torso straight and rigid, and keep your bum up so your body is in a straight line. Keeping your leg straight with your toe flexed up, raise one leg for a slow count of 10 repetitions, then raise the other.
  1. Prone handstand leg lift: Face the floor. Distribute your weight evenly between your hands and toes. Keep your torso straight and rigid, and keep your bum down so your body is in a straight line. Keeping your leg straight with your toe flexed up, slowly raise one leg. Do 10 repetitions, then switch legs.
  2. Supine handstand leg lift: Face up. Distribute your weight evenly between your hands and heels. Keep your torso straight and rigid, and keep your bum up so your body is in a straight line. Keeping your leg straight with your toe flexed up, slowly raise one leg. Do 10 repetitions, then switch legs.
  3. Lateral elbow stand leg lift: This side plank keeps you on your elbow and the side of your foot. Keep your torso straight and rigid, so your body is in a straight line. Keeping your leg straight with your toe, flex and pointing down, slowly raise one leg. Do 10 repetitions, then switch legs.
  4. Lateral handstand leg lift: Distribute your weight between your hand and the side of your foot. Keep your torso straight and rigid, so your body is in a straight line. Keeping your leg straight with your toe, flex and pointing down, slowly raise one leg. Do 10 repetitions, then switch legs.
  1. Crunch: Lie down on your back, with your knees bent. Lift your torso up off of the ground, make sure that your lower back is entirely off the ground so that someone could stick their hand underneath your back. Touch the tops of your knees.
  2. Back Hyper-Extensions: Also called a superman, start by facing down. Extend your legs straight, clasp your hands behind your back. Lift your legs and your torso off of the ground as high as you can simultaneously. Make sure you lift your upper torso and your legs entirely off of the ground with each rep.

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