Nipples to Knees Core

[CAG04]

Well, my chest is toast from yesterday, my arms and back are done. Still gotta run today so let's make it a core day.

1. Regular plank 1 min
2. Oblique v-ups 20 each side (lay on side, body at 30 degree angle, arm behind head, elbow to thigh)
3. Climb your legs 12 each side. P90x style
4. 50 chrunches
5. Elbow to knee push ups 16 total
6. Right side plank 45 sec
7. Weighted sit ups (grab at least 25 lbs, hold to your chest and sit up) 20
8. Chruchie frogs 20
9. Leg raises 25
10. Left side plank 45 sec
11. Standing crunches ( both hands behind head, Bring rt elbow to left knee the left elbow to rt knee. Bring knees as high as possible) 1 min
12. Weighted mason twists. At least 25 lbs 40 full reps. ( start on rt, when you get back to rt that= 1)

Bonus - do it again.....just kidding. My bonus will be trying not to puke

[gater]

Thank you for reducing the side plank to 45 seconds. I am sure my neighbors would thank you as well! LOL

[CAG04]

That did the job. The planks separate the men from the boys. Be carful with the weighted mason twists I did 4 sets of ten. That can be hard on the back. Pretty good burn tho. A little bit of a day off compared to the last couple DPC's.

5 mile run should be fun tonight. It will be even better if it sprinkles the whole time.

Keep the search for those jbcfit-DPC shorts!

[rjoxiv]

Nips to knees complete. Great core mixer!
Ran 3 miles prior...8:20 pace.
My goal is to get to a 7:30 pace by early fall. Siggity says a Spartan race would be gangster. Gotta find one that suitable for all of us!

[CAG04]

I say this......if you are running 7:30 miles in the spartan race (no matter when we find one) your gangster ass is gonna be lapping me twice.

[gater]

I dont think the Spartan race is the place to try and lay down a PR. Unless you are a beast like RJO

[gater]

Nice DPC. I figured the extra 20lbs i am carrying is enough for the sit-ups and mason twists! LOL

Posting tomorrows DPC now

[sigitysaad]

Sorry I've been out of the DPC for a minute. Anyway good workout needed that for the good 'ol Abs. Spartan race!! Im down anytime, anyday anywhere.

[csaad]

Ab workout was awesome..especially after running 3 miles to Nics softball game....can I put a DPC up?

[CAG04]

Csaad, of course you can post a DPC. You can post tomorrow if you have an idea. Just don't kill the old fellas please.

[rjoxiv]

Bring it!