Dorm Room Challenge: 16 Min KILLER Core Meltdown!
It’s been DAYS, and I’m STILL feeling this workout! Core meltdown is right.
All the exercises are dorm room friendly (no jumping required), and can be modified to suit your level. Read through the descriptions for modifcation suggestions and form tips.
No equipment is required, but feel free to add what you have! Weights can be added to almost any exercise, as can books, dumbbells or other resistance.
Move as quick as you can through the moves without sacrificing form.
Two Ways To Do It…
A. 16 Minute AMRAP (best for intermediate/advanced)
Complete as many rounds as you can in 16 minutes.
B. 4 Rounds For Time (all levels)
Complete 4 rounds in your best possible time.
Don’t forget to write down you score! This gives you a benchmark to hit for next time. Write down how many rounds you completed, or how long it took to complete 4 rounds. MY TIME: 4 rounds in 17:38
“16 Min. Core Meltdown” Breakdown
7 core based exercises. 16 reps each. Make sure you’re using proper form and move as quickly as you can through the exercises. Use the modification that suits your needs best (and feel free to switch to easier modifications if needed).
Always warm up and cooldown after your workouts.
16 Min. Core Meltdown Circuit
Warm up for 5-10 minutes.
- 16 Squat & Side Lift
- 16 Alternating Froggers
- 16 Straight Leg Kicks (front & side)
- 16 V-Ups
- 16 Back Lunge To Kick (8 per side)
- 16 Oblique Wheels Sumo Squats (R + L = 1 rep)
- 16 Russian Twists (R + L = 1 rep)Cooldown & Stretch
EXERCISE DESCRIPTIONS & MODIFICATIONS
1. Squat & Side Lift
30 Day Shred - Day 4
So, I started the 30 Day Shred last Tuesday.
First session was intense, but doable and I didn’t feel like puking after it, though still sweated like a pig - perfect!
Second session, a lot harder, due to lots of soreness from the day befoe.
Third session even harder, the soreness didn’t go away, it just intensified.
Fourth session…cancelled due to working working working all freaking day. We filmed a kind of advertisement for my company and spent ALL effing weekend on it. And with that I mean straight from 7 am to 10 pm, friday, saturday & sunday! Needless to say, I really did not have time for the workout, though I probably ran our stairs up and down about 200 times.
Monday was thus rest day, only 9 hours of work and after that BED!
Yesterday, I don’t know what happened…I wanted to work out, but I wasted pretty much 4 hours on tumblr (only I could decide to NOT work out after looking at fitblrs for hours -.-)
So FINALLY today I did Day 4 - I know, I know, I know you are supposed to work out each day but I just couldn’t manage before, so better today then giving up all together, right?
But the weird thing was: I couldn’t really pull through. I hated the 28 minutes from beginning to finish and didn’t even feel good about the workout after that. I didn’t do all the reps, often stopping several reps before the next exercise - never more than 5 seconds break but still. It felt like it was harder then the first day…I really feel quite discouraged now to do it tomorrow again :( Any suggestions why this could have been? I went into the workout quite motivated and I ate and drank normal all day. Probably it was still an attitude problem though. What do you think?