I’d say that over the last year or so, more core workouts were completed than ever before. To be more specific, full or multi-body part workouts with supplemental core and mobility stuff was the typical routine. The 6-week Unlabeled plan, which was released December 2017, was sort of the start of that evolution or shift in training styles. If you look at the plan, you’ll notice it begins with single body parts then starts to shift towards multi-part and full body splits. At the time, that was what my body was telling me to do. It was incredibly intuitive.
Since then, workouts have also become trimmed down or simplified, reminiscent to the original daily workout series. These training shifts are temporary, not long-term philosophy changes. Look at them as a rotation of phases and transitions.
The following workouts were used as general prep prior to the fall surf season. It’s created improvements in strength and conditioning, but more importantly, they’ve minimized aches, pains, and irritations that typically come along with all the extended surf sessions.
On the flip, the recent increase of my time in the water has meant more steady state cardio and even some higher intensity intervals tossed in. AKA: accidental exercise. That’s a lot of energy expenditure, and there’s been was some more than usual weight loss. Admittedly, some slightly overtrained days. (Hard to predict when back-to-back, all-day surf sessions will occur.) This has signaled it’s time for another seasonal shift.
Next up will be a potential reduction of the days in the gym and reduction of the amount of volume, but either an increase in load and rest periods, or the integration of even more mobility and active recovery.
In the meantime, while that’s currently in development, maybe you’d like to work some of these in for yourself, if you haven’t already.
There’s currently 20 here, but more will be added along the way.
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1.The presence of the plank
Summer 2018 did start with a little joke. The spray on sunblock plank. In all seriousness though, different and repeat variations of the plank are seen throughout most of these workouts.
2. The cardio and core condition workout by the pool
This one was where I blended my short distance runs with some supplemental core work.
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The workout write up:
3-min run
Squat hold x 30s, rest 5s, repeat x3
Push up x 10, rest 5s, repeat x3
Hollow hold, rest 5s, repeat x3
Plank x 30s, rest 5s, repeat x3
Rest 30-60s. Repeat x3
Squat + press x 10
Plank x 60s
Plank row x 5 or 10
Plank x 60s
Rest as needed. Repeat 5+ rounds.
5-10 laps (or sprints) w/ 0-10s rest between.
3. The “awkward” poolside core workout
This was a supplemental workout after an AM session in the gym. I wanted to do some extra core work and use the one dumbbell I could bring.
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The workout write up:
1A. Slow toe stub ? x 10 per side
1B. Modified hollow hold x 10-15
Minimal rest. Repeat 5 rounds.
2A. Single-arm, upside down DB press with elevated feet x 10 per side
2B. Plank walks x 5-10
Minimal rest. Repeat 5 rounds.
4. The 3 that got added on everywhere
An odd addition to this one seemed to make things pop.
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The workout write up:
Push-up/plank row x 10
Squat punch x 10
Plate slides x 10
Rest 60s. Repeat x5
5. This one was a pre-work wake up
Nothing much more to be said on this one other than it was a great way to start just another Wednesday morning.
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The workout write up:
1.Bird dog row 5 sets x 8-10 (30s rest)
2.Plank tucks 5 sets x failure (30s rest)
3A.Extended/walk plank x failure
3B.Elbow plank hold x failure
3C.Hand plank hold x failure
Rest 30-60s. Repeat 5x
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6. This one takes a whole lot of gas with legs involved
Originally going to be a leg-only day quickly turned into a whole lot more core work than expected. The original name for this was “the sweat stain” workout.
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The workout write up:
Single-leg DL 4×10
Tip-toe squat 4×15
BB front squat 5×8-10
*increase weight each set
DB front squat-hold 3×10-12
Plank row-hold 4×8-10
Squat press-out 3×8-10
OH carry 5x20yard
Rest can vary: 30-90s
7. The 3-move core workout that everyone seems to love
This was one was a friend and fan favorite. Three staples.
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The workout write up:
Squat press-out x 10
Plank-plate row x 8 each side
Slow/controlled Russian twist x 10-12 each side.
Rest 30-60s. Repeat x5. Add to any routine.
8. The hotel gym itinerary
Hit the road so this moved into the schedule for the limited and different environment.
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The workout write up:
Squat chop x 5-10 each direction
Plank swing x 5-10 each side
Slow saw plank x 10-15
Rest 30. Repeat as many times as your body (or schedule) allows.
9. This one was the 5 for rock-solid stability
A lot of single-sided work made this a great challenge for balancing the body out. Expect things to be shaky at start then smooth out nicely.
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The workout write up:
Alternating DB press x8-10
Bird dog row x8-10
Rest 30s. Superset 3-5x
Plank/row/push-up x10
Rest 30s. Repeat x3-5
Offset squat x10-12
Lying leg lift x10-12
Rest 30s. Superset 3-5x
10. Core work is mixed in somewhere on this one
This is a good all-around conditioning workout with some different exercises tossed in there.
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The workout write up:
1A. Thruster x10
1B. V-crunch x10
2A. Single-leg pike push-up x5/side
2B. Aggressive high knee x30s
3A. Modified plank row x10/side+push-up x10
3B. Weighted butterfly sit-up x10
Repeat each superset 5x. Rest as needed.
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11. The Monday morning pre-conference call core workout
Didn’t really have time for the gym, or anything to be honest. This could do the trick at-home.
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The workout write up:
L-sit xfailure
Push-up xfailure
Quiet cardio x60s
Immediately repeat x5
Squat press-out x5-10
Alternating DB row x15-20
Mountain climber x30s
Immediately repeat x5
V-sit press x10
Partial side raise+hold x10
Quiet cardio x60s
Immediately repeat x5.
12. There’s a flutter kick challenge to a cool jam
A song I happened to get inspired by came on. I decided to do flutter variations (or didn’t allow myself to touch the ground with my feet) until the song was over.
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The workout write up:
Pick a 3-4min song and do whatever it takes to keep moving and keep your feet off the ground. This was 1 part of a run+core routine.
13. Just a tough one to try, nothing overly special
That’s pretty much it. It’s just another good one.
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The workout write up:
Plank row+push-up x5/side
Seated DB passes?? x10/direction
Repeat 3-5x
Flutter variations x3min, nonstop, don’t touch the ground
Plank variations x3min, don’t give up!
*part of Friday’s flutter challenge
14. These are 5 in the home office again.
Stuck at-home with work to do? This is one of my other go-tos.
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The workout write up:
Ball roll-out x10
Squat press-out & rotation x5 (sped up)
Hollow hold sideways flutter? x10
Ball rolling push-up x10
Hollow hold reverse crunch x10
Try 5 sets each exercise. Rest as needed.
15. These were 3 more added to a full body workout
Simple, straight-forward. These are another grouping added to a full workout.
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The workout write up:
Mountain climber-low lunge x10
Slow lying leg raise x10
*Modified plank row x 5per side + 5 push-ups
*Don’t touch the ground with the DBs during the plank.
Rest 30-60s. Repeat x5
16. Having some fun at the Bond Street Equinox
Spending some extra time downtown led to the guest pass being leveraged. An afternoon during the week at Bond Street is nice and quiet.
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The workout write up:
1. Plank row + push-up 5x5x10
Rest 30s. Repeat x3
2. Triple-drop front squat 5x5x5
Rest 30s. Repeat x5
3A. Dip xfailure
3B. Pull-up xfailure
3C. Boat pose shoulder press x10
Rest 30-60s. Repeat x5
17. The landmine got worked in on this one
I’ve used the landmine on and off over the years. This last year or two it’s been used a lot more.
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The workout write up:
1. Landmine rotation x8 per side
Rest 30s. Repeat x5
2. Plank cable row x8 per side
Rest 30s. Repeat x5
3. Hanging leg raise x8-10
Rest 30-60s. Repeat x3-5
4. Higher-rep front squat x15
Rest 30-60s. Repeat x3-5
18. The blended day to loosen up a little bit
A lot of time in the water tightened up a lot of muscle and joints. This helped open things up.
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The workout write up:
1. Modified beast+climb x60s
2. Boat pose+crunch x10
3. Modified Cossack squat/lateral lunge x8 per side
4. Modified down dog/scorpion x5 per side
5. Slow pause squat x10
Compete 5 sets of each exercise. Rest 30s between each set.
19. Give a little more for cardio and core
This is another addition to a workout from earlier in the day. Originally it was called the extra 10%. Add it to any strength workout.
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The workout write up:
1.Alternating FWD/REV sprint x20s
Rest is the walk back. Repeat 5 each.
2A.Sit-up x10
2B.Plank tap x10 (each side)
Rest 30s. Repeat 5x
3A.Slow leg raise-to-plow x10
3B.Hip thrust xfailure
Rest 30s. Repeat 5x
20. Another one of the mainstays from the daily workout series
This one is straight from the series of daily workouts we released. Yet again, another one to add anywhere.
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The workout write up:
Elbow to hands plank x 10
Reverse crunch x 10
Basic crunch-hold x 10
Hollow hold x failure
Shoulder tap planks x 10
Rest 30-60 seconds. Repeat 4-6 rounds
21. This will open up your hips too
It’s important to stay loose. The low lunge/mountain climbers will open you up nicely.
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The workout write up:
Low lunge/mountain climbers x 10 per side
Plank row w/reach x 6 per side
Bench curl up x 10
DB push up x failure
Rest 30-60s. Repeat 5+ rounds.
22. Your heart will be pounding too
This ones is a modified version of the cardio and core workout from the 6-week Redemption plan.
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The workout write up:
5-mile run
Toes to bar x 10
Low lunge/MTN climber x 10/side
Star plank ⭐️ x 30s/side
MTN climber x30-60s
Minimal rest. Repeat 5 rounds.
7-10 all-out sprints w/60s rest
23. No part of the core goes untouched
Seriously, nothing. Enjoy.
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The workout write up:
Elbow plank x60s
Squat+plate rotations x6/side
Mtn climber low lunge x 10/side
Weighted straight-leg sit-up x 10/side
Minimal rest. 6 rounds.
24. We call this one the gut punch
After a few rounds of it, you’ll know why.
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The workout write up:
Alternating single-arm plank x 10 side
Controlled plank knee drive x 10 side
Heavy-heavy Russian twist x 10 side
Dip bar knee tuck x 10
Controlled bicycles x 60s
Stability ball roll-out push-up x 10
Rest 30-60s. Repeat 5 rounds.
25. Add it to the list of go-to finishers
Just about every part of the core is covered.
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The workout write up:
Russian twist w/partial bicycle x 15/side
Single-arm weighted sit up x 10/side
Saw plank x15
Quick, but controlled hanging knee raise x15
Zero rest. 5 rounds will do the trick—more if you wanna be a beast.
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