CORE MOVES
Taken from Phase 2 of the Primal 9 programme, this quick core session carves definition into your upper and lower abs – plus your obliques on the sides. In other words, you’ll finally get the six-pack you’ve always wanted
01 \ REVERSE CRUNCH ON BENCH 3 SETS OF 10 REPS, 90SEC REST
Target your stubborn lower abs at the start of your workout. Lie back with your arms gripping the bench behind your head ( A). Bend your knees and bring them towards your chest. As they rise, roll your pelvis to lift your hips ( B). Squeeze at the top, then slowly lower until your thighs are perpendicular to the floor. Make the most of the breather between sets. And yes, it should hurt.
02 \ SEATED KNEE TUCK 3 SETS OF 12 REPS, 60SEC REST
The hollow body position you have to hold in this move means your abs don’t get to switch off. Sit down with your hands gripping the underside of the bench, legs fully extended, and lean back ( A). Bend your legs and bring your knees towards your chest, engaging your whole core ( B). Extend your legs slowly. When the set is finished, rest for 60sec. Then repeat.
03 \ WEIGHTED RUSSIAN TWISTS 3 SETS OF 10 REPS, 60SEC REST
Sit holding a dumbbell in front of your chest with your feet off the floor. Quickly twist your torso ( A), moving the dumbbell from side to side as you turn ( B). While your obliques are tasked with generating strength for the twist, the rest of your core is working to keep your whole body balanced, which hurts a bit. So the 60 second rest is, indeed, welcome.
04 \ KNEELING WOODCHOPS 3 SETS OF 15 REPS EACH SIDE, 60SEC REST
Lifting the dumbbell from hips to head height ensures you work your entire core to maximise abdominal growth and hit the ‘ Bruce Lee’ bits. Kneeling with your back straight, hold a dumbbell to your side with both hands ( A). Embrace your core and lift the weight up and across your chest, pausing at the top of the move ( B). Switch sides after 15 reps and rest 60 seconds after each set.
05 \ PLANK AND WALKOUT COMPLEX 3 ROUNDS OF 60SEC PLANK, 12 REPS WALKOUT, 60SEC PLANK, 60SEC REST
Assume a plank position ( A), tense your abs and hold for 60 seconds, then stand up. Drop your hands to the floor and ‘walk’ them forward ( B) until you reach a press-up position. Perform a press-up, then ‘walk’ back until standing. After 12 reps, plank for a further minute to complete one round. Take your rest, then go again.