1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:10,280 --> 00:00:15,160 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. The 3 00:00:15,320 --> 00:00:20,360 Speaker 1: five minute Core circuit three sixty. It's not easy to say, 4 00:00:21,480 --> 00:00:26,479 Speaker 1: it's challenging to do, but it's super effective. So I 5 00:00:26,560 --> 00:00:29,440 Speaker 1: often talk about the future of fitness in my opinion, 6 00:00:29,600 --> 00:00:33,960 Speaker 1: in my experience, it is twofold. We are primarily going 7 00:00:34,000 --> 00:00:36,960 Speaker 1: to do workouts at home. You can still go to 8 00:00:37,000 --> 00:00:39,040 Speaker 1: the gym, you can still work out outside and all 9 00:00:39,080 --> 00:00:41,400 Speaker 1: that kind of stuff. And you're going to do more 10 00:00:41,520 --> 00:00:45,199 Speaker 1: shorter workouts throughout the day. There's nothing magical about an hour, 11 00:00:45,520 --> 00:00:48,800 Speaker 1: about a half hour, even twenty minutes for that matter. 12 00:00:48,840 --> 00:00:51,159 Speaker 1: And when it comes to the core and the abdominals, 13 00:00:51,600 --> 00:00:54,880 Speaker 1: far too many people waste far too much time trying 14 00:00:54,880 --> 00:00:57,960 Speaker 1: to spot reduce. You can't do it. So five minutes, 15 00:00:57,960 --> 00:01:00,639 Speaker 1: you may say, five minutes, Tom, that's not enough. Oh, 16 00:01:00,680 --> 00:01:02,680 Speaker 1: it's more than enough. And I'm going to give you 17 00:01:03,120 --> 00:01:08,880 Speaker 1: a simple, yet extremely effective circuit. You're gonna do no weights, 18 00:01:09,080 --> 00:01:12,000 Speaker 1: no equipment anywhere you want to add any time, and 19 00:01:12,040 --> 00:01:14,640 Speaker 1: it's going to be challenging, all right, and it's going 20 00:01:14,680 --> 00:01:18,800 Speaker 1: to strengthen your core. Right. That's a really important thing, 21 00:01:18,880 --> 00:01:23,160 Speaker 1: so we can't spot reduce. So yes, we're going to 22 00:01:23,240 --> 00:01:27,880 Speaker 1: do some abdominal exercises, some core exercises, and that will 23 00:01:27,920 --> 00:01:31,360 Speaker 1: help with the vanity side, but by and large we 24 00:01:31,400 --> 00:01:35,400 Speaker 1: are doing that also to prevent injury, to help alleviate 25 00:01:35,560 --> 00:01:39,640 Speaker 1: probably some pain you have already, and you don't need 26 00:01:39,720 --> 00:01:43,160 Speaker 1: to go really complicated. In fact, when it comes to 27 00:01:43,200 --> 00:01:46,520 Speaker 1: the abdominals, far too many people also make it far 28 00:01:46,560 --> 00:01:48,920 Speaker 1: too complicated. And when you do that, when you add 29 00:01:48,960 --> 00:01:51,800 Speaker 1: in too many different pieces of equipment and you make 30 00:01:51,840 --> 00:01:56,320 Speaker 1: it too complicated, you end up not targeting and not 31 00:01:56,440 --> 00:02:01,080 Speaker 1: recruiting the muscles that you're trying to end. Quite often 32 00:02:01,120 --> 00:02:03,920 Speaker 1: when it comes to the abdominals, when you start doing 33 00:02:03,920 --> 00:02:06,520 Speaker 1: things like that and adding in rotation and extra weight 34 00:02:06,800 --> 00:02:09,720 Speaker 1: and things like that, you are actually putting yourself in 35 00:02:09,800 --> 00:02:15,960 Speaker 1: a really greater likelihood of injuring yourself. So five minutes 36 00:02:16,200 --> 00:02:19,200 Speaker 1: is more than enough when it comes to the abdominals. 37 00:02:19,280 --> 00:02:22,480 Speaker 1: You want to be consistent, and yes you can do 38 00:02:22,520 --> 00:02:24,080 Speaker 1: it several times a day if you want. You can 39 00:02:24,080 --> 00:02:26,960 Speaker 1: do a five minute ab circuit in the morning, and 40 00:02:27,000 --> 00:02:30,120 Speaker 1: you can do a five minute night. Is more than enough. 41 00:02:30,840 --> 00:02:33,560 Speaker 1: And another tip I have is if you do go 42 00:02:33,639 --> 00:02:35,720 Speaker 1: to the gym and listen. I still go. I do 43 00:02:35,840 --> 00:02:39,160 Speaker 1: primarily my stuff outside, but I go and you want 44 00:02:39,160 --> 00:02:41,320 Speaker 1: to do a mix of many different things. But when 45 00:02:41,360 --> 00:02:43,760 Speaker 1: I go to the gym, I'm using the equipment. So 46 00:02:43,960 --> 00:02:47,000 Speaker 1: do this five minute circuit at home, and when you 47 00:02:47,080 --> 00:02:50,240 Speaker 1: go take a trip to the gym, use the equipment 48 00:02:50,320 --> 00:02:54,280 Speaker 1: and the machines and the variation that you're paying for. Okay, 49 00:02:54,320 --> 00:02:57,280 Speaker 1: because we need to do a mix of everything. So again, 50 00:02:57,320 --> 00:02:59,600 Speaker 1: you cannot spot reduce. Let me say that over and 51 00:02:59,720 --> 00:03:02,280 Speaker 1: over and over again. It doesn't matter how many crunches 52 00:03:02,320 --> 00:03:06,360 Speaker 1: you do. You can't flatten your stomach by abdominal exercises alone. 53 00:03:06,400 --> 00:03:08,919 Speaker 1: But we're gonna strengthen our core. We're gonna lift weights, 54 00:03:09,040 --> 00:03:11,840 Speaker 1: we're gonna do cardio, and we're gonna do a circuit 55 00:03:11,960 --> 00:03:13,840 Speaker 1: like this. So here you go. Here you have it. 56 00:03:14,280 --> 00:03:19,359 Speaker 1: The five minute core circuit three sixty gets your abdominals, 57 00:03:19,360 --> 00:03:25,320 Speaker 1: your core in three degrees front, back and sides. Okay, 58 00:03:25,440 --> 00:03:28,360 Speaker 1: so it's gonna sound simple, but wait till you try it. 59 00:03:28,919 --> 00:03:31,760 Speaker 1: You're gonna start with a thirty second plank. Okay, thirty 60 00:03:31,800 --> 00:03:35,400 Speaker 1: second plank. Now a plank. If you don't know, google it, 61 00:03:35,480 --> 00:03:39,320 Speaker 1: but a straight arm plank is one that's easy to picture. 62 00:03:39,320 --> 00:03:42,360 Speaker 1: It's basically the top of a push up position, so 63 00:03:42,440 --> 00:03:44,760 Speaker 1: you can do it that way, or you can do 64 00:03:44,800 --> 00:03:47,840 Speaker 1: the forearm plank, so you either have straight arms top 65 00:03:47,880 --> 00:03:50,800 Speaker 1: of a push up position or you drop down onto 66 00:03:50,800 --> 00:03:53,280 Speaker 1: your forums. You're gonna hold that for thirty seconds. Thirty 67 00:03:53,280 --> 00:03:55,960 Speaker 1: second plank. I want perfectly straight line through your body, 68 00:03:56,160 --> 00:03:58,440 Speaker 1: and you're gonna hold it for thirty seconds. Then you're 69 00:03:58,440 --> 00:04:01,880 Speaker 1: gonna flip over. You're gonna do crunches. Yes, crunches still were. 70 00:04:02,000 --> 00:04:05,200 Speaker 1: Crunches are not bad for you, but good form, not 71 00:04:05,360 --> 00:04:09,440 Speaker 1: sit ups. Crunches, hands behind your head or across your chest. 72 00:04:09,840 --> 00:04:12,640 Speaker 1: Take your time, keep your chin off of your chest. 73 00:04:13,000 --> 00:04:16,360 Speaker 1: Thirty seconds of traditional crunches. Then I want you to 74 00:04:16,200 --> 00:04:18,960 Speaker 1: do a side plank. So you're gonna prop yourself up 75 00:04:19,000 --> 00:04:22,360 Speaker 1: on your right arm. You're gonna stack your legs. You're 76 00:04:22,360 --> 00:04:24,840 Speaker 1: gonna face to the side again. If you don't know 77 00:04:24,880 --> 00:04:28,360 Speaker 1: what that means, google side plank. But you're gonna hold 78 00:04:28,360 --> 00:04:31,360 Speaker 1: a side plank for thirty seconds. Then you're gonna flip 79 00:04:31,400 --> 00:04:33,520 Speaker 1: over and do a side plank with the other arm 80 00:04:33,560 --> 00:04:36,880 Speaker 1: facing the other way. Now you're getting your obliques and 81 00:04:36,920 --> 00:04:39,160 Speaker 1: your core in a totally unique way. You're gonna hold 82 00:04:39,160 --> 00:04:43,400 Speaker 1: that for thirty seconds. Final one is bicycle crunches. Now 83 00:04:43,400 --> 00:04:46,880 Speaker 1: you're getting all three regions of your abdominals and the 84 00:04:46,960 --> 00:04:50,040 Speaker 1: perfect finisher. That's two and a half minutes. So you're 85 00:04:50,040 --> 00:04:53,080 Speaker 1: gonna do it twice, all right, thirty seconds of a 86 00:04:53,160 --> 00:04:57,440 Speaker 1: traditional plank, thirty seconds traditional crunches, thirty seconds plank right, 87 00:04:57,920 --> 00:05:01,520 Speaker 1: thirty seconds plank left. There these seconds of bicycle crunches. 88 00:05:02,000 --> 00:05:07,160 Speaker 1: Do it twice. Yes, it sounds simple. Trust me, and 89 00:05:07,160 --> 00:05:10,680 Speaker 1: then tell me how it goes. Leave some comments, let 90 00:05:10,680 --> 00:05:14,040 Speaker 1: me know how it goes. It's about excessive moderation, everybody. 91 00:05:14,040 --> 00:05:17,640 Speaker 1: It's not about doing a lot of exercise a little bit. 92 00:05:17,760 --> 00:05:20,440 Speaker 1: It's about doing a little bit a lot. Do your 93 00:05:20,480 --> 00:05:23,599 Speaker 1: five minute core circuit three six D. I promise you 94 00:05:23,600 --> 00:05:25,559 Speaker 1: you will feel it and it will start to work 95 00:05:25,640 --> 00:05:28,839 Speaker 1: and strengthen and do everything you want. I'm Tom Holland 96 00:05:28,920 --> 00:05:31,080 Speaker 1: this is Fitness Disrupted. Please, if you have a second 97 00:05:31,080 --> 00:05:33,599 Speaker 1: and you have not done so already, rate the show. 98 00:05:33,720 --> 00:05:37,239 Speaker 1: I really appreciate it. Thank you for listening. Any comments, questions, 99 00:05:37,240 --> 00:05:40,000 Speaker 1: and again, after you do the circuit, leave a comment. 100 00:05:40,240 --> 00:05:43,000 Speaker 1: I'd love to hear what you think. I'm Tom Holland. 101 00:05:43,000 --> 00:05:53,520 Speaker 1: This is Fitness Disrupted. Believe in yourself. Fitness Disrupted is 102 00:05:53,560 --> 00:05:57,040 Speaker 1: a production of I heart Radio. For more podcast from 103 00:05:57,040 --> 00:06:00,760 Speaker 1: my heart Radio, visit the i heart Radio app, app podcasts, 104 00:06:01,040 --> 00:06:03,200 Speaker 1: or wherever you listen to your favorite shows.