Killer Core 250 Workout | Roller Derby Athletics
Channel: Roller Derby Athletics
Date: 30/10/2012

Check out all the details (including more explanations of the exercises) and join the conversation in the Comments over at www.RollerDerbyAthletics.com
Today's workout is a 250-rep routine, and it is all about core strength! Having a strong core is essential to having excellent balance and stability on your skates. It will allow you to juke and deek like crazy AND become the hardest hitting blocker on the track.  
Today I'm also sharing with you my #1 six-pack abs tip... you'll have to watch the video to find out what it is!
Leave me a note in the comments -- tell me which part of this workout you found the most difficult!
Cheers, Booty Quake

Here's the drill... 
Duration: approximately 6-8 minutes
Equipment: two sturdy chairs
Timer: not required
Instructions: Do each exercise for the specified number of reps. Take rests if you need them to maintain good form. 
High knees x 30 (R+L = 1 rep)
Double Mountain Climbers x 20 (10 per side)
High knees x 30
Side lifts R x 20
High knees x 30
Side lifts L x 20
High knees x 30
Rollover + Vee situp x 20 (10 per side)
High knees x 30
Double leg-ups x 20 (using the 2 chairs)
Tips:In general, good form is very important for getting the most out of core work, and avoiding injury.
For the high knees, obviously you should make sure you're actually getting your knees up HIGH! Above your hips every single time! Engage your lower abs to help lift your legs. Each righ-left knees up counts as 1 rep.

Roller Derby Athletics is an online training community dedicated to helping skaters become better athletes, through cross training, injury prevention, nutrition, and sports psychology tips.

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