I discovered this core strength test online, and thought many of you would be interested in taking this on. I have no doubt most of you will sail through this. I am afraid to try it, but I know I will.
Sports Coach, Brian Mackenzie designed the following Core Muscle Strength and Stability Test as a way to determine your current core strength and gauge your progress over time.
Position a watch or clock where you can easily see it.
Start in the Plank Position (elbows on the ground)
Hold for 60 seconds
Lift your right arm off the ground
Hold for 15 seconds
Return your right arm to the ground and lift the left arm off the ground
Hold for 15 seconds
Return your left arm to the ground and lift the right leg off the ground
Hold for 15 seconds
Return your right leg to the ground and lift the left leg off the ground
Hold for 15 seconds
Lift your left leg and right arm off the ground
Hold for 15 seconds
Return you left leg and right arm to the ground
Lift your right leg and left arm off the ground
Hold for 15 seconds
Return to the Plank Position (elbows on the ground)
Hold this position for 30 seconds
Been fascinated ever since reading this. I did it today and passed. Unlike gal in video, I didn't have a break in form.
Breathing hard kicked in at the start of the 2-point plank sets. Wish I had worn my HR monitor to see what it spiked to at end. Won't be doing it any time soon to find out.
Thanks for the info.
__________________ Just because your mother thinks you're special doesn't mean I do
The most interesting thing to me was how much fun it was. I set my GYMBOSS for 12 15-sec intervals. So between the counting out the 1st 4, then the changing every 15 secs after that then counting out the last 2, I was never thinking "is this ever going to end" like I did when doing planks in NROL4W.
If I ever have a workout that calls for planks, I'm going to do this one.
ETA: I didn't really feel any additional pull in my obliques.
__________________ Just because your mother thinks you're special doesn't mean I do
Well, I tried this today in place of the plank (Stage 4, Workout A). I was only able to go 2 minutes, but I did it three times. I have never been able to do 3 sets of the regular plank for 2 minutes. Changing positions every 15 seconds really made a difference for me.
I had my heart rate monitor on, but I wasn't paying attention to how high it went. I was breathing pretty hard at the end.
My legs were really shaking when I had to lift one up. I supposed the 60 pound Step ups and reverse lunges didn't help matters much. I don't know how I'm going to work up to lifting both an arm and a leg, but I'm determined to figure it out.
Overall, it wasn't as bad as I thought! Much better than a regular plank.
The fact that the vid. is 7 minutes long is a bit intimidating right out of the shoot! The instructor loses her neutral spine just after the 3 minute mark and can't hold the arm/'leg up position on the one side as well.
Of course this is coming from the armchair critic who hasn't tried it yet!
Wow this looks challenging. I am gonna try it when I get home. I am starting NROL4W next week so this will be a good way to test me now and test me after stages 1 and 2.
Ultimate Core Strength Test
Linear Mode
