So, Einstein Becomes a Personal Trainer…

Z129Some of us aren’t in their early 20’s, and don’t have 2 hours to spend in the gym. It’s critical to never skip out on your core and abdominals; and some people opt out of ab and core workouts because they don’t want their split routines to suffer in the interest of time. Well, I’ve married the two.

I’ve developed 2 routines- 1 for your back, and another for your chest- that work your core the ENTIRE time you’re training individual muscle groups. Genius right?

I focused on these two muscle groups because usually people take longest on these routines, being that they’re two of the three largestgroupings!

 Chest and Core

Exercise Rep Range
Warm-up 15 Push-ups, Stretch
1. 1-at-a-time Bench Press 4 sets
12, 8, 12, 15
2. Single Arm Cable Press 4 sets
15, 8, 10, 15
3. Core Ball Push-ups 50 reps
arms on bench, feet on core ball record breaks as sets
4. Pullovers Dropset
on coreball 3 drops
5. Med-Ball Push-ups 20
Alternate hand on ball
6. Panther Push-ups 30

Back and Core

Exercise Rep Range
Warm-up 10 pull-ups, Stretch
1. Planking Back Row to Fly* 2 sets
25 each arm, per set
2. Modified Pull-ups 50
Feet on core ball record breaks as sets
3. Bosu Bent Over Rows** 4 sets
12, 10, 8, 12
4. Bosu Good Mornings 2 sets of 50
5. Single Arm Cable Rows 4 sets each arm
8, 10, 12, 15
6. Bosu Deadlifts 100
7. Pull-ups with Knees to Chest 3 burnout sets
8. Single Arm Reverse Fly 25 x 2 sets each arm
^arms at 45 degree angle

 

*Start in plank position while gripping dumbbells; one arm at a time, complete a row, then extend the arm and do a reserve fly (moving it backward at a 45 degree angle from your hip).

**Bosu balls look like half of a core ball attached to a flat piece of plastic. Stand on the plastic side and try to maintain your balance! If there isn’t a Bosu ball available, just stand on the ground.

 

Keep looking out for other split routines in combination with core workouts!

Nick

About Nick

Nick Levato has been involved with the fitness community for over 8 years. Not only is he a Certified Personal Trainer but, has also been trained in martial arts. Nick has overseen the training of many individuals spanning all ages and fitness goals; and experimented most diets; for competitions, cutting, vegetarian, and general diets to coincide with weight training at the time. In addition to training on an individual level, Nick has also taught many group classes. He takes pride in pushing himself to his limits in the gym and in his everyday life.

Leave a Reply