The ultimate core workout: Hollywood's training program - Juice Daily

The ultimate core workout: Hollywood’s training program FREE fitness program from Celebrity Trainer Luke Istomin

Luke Istomin personally trained Hugh Jackman for his Wolverine role, and has also trained Nicole Kidman, Nicole Richie, Nicole Trunfio, Leonardo DiCaprio, Ricky Martin, Joel Madden, Liev Schrieber, Tobey Maguire and Ryan Reynolds. This week we share with you his Hollywood program, to get you on the fast track to fitness. If you missed yesterday’s story, go back and check it! And for the next 5 days stay tuned for the rest of the FREE program. Even easier: pop in your email address and we will email the articles directly to your inbox.

The core blast

START

First up is a quick 10 minute cardio blast. If you have access to a rowing machine, jump on and row your heart out for 10 minutes. If not, get outside and see how far you can run for five minutes, then try and run back to start before the 10 minutes is up.

My favourite piece of cardio equipment is the rower because it’s a full body workout that’s non-impact. It is one of the most brutal pieces of equipment but one of the best for fat loss while keeping your body safe from a high impact workout. You might knock last night’s wine off as well!

These exercises should be done at full effort for 45 seconds, with a 15 second rest before starting the next exercise.

Exercise 1:

Two feet mountain climbers

 

Place hands underneath your shoulders and stretch legs back into a plank. Jump both feet forward to your hips, then jump both feet back to start. Keep going for 45 seconds, trying to hold your core in and keep hips stable. Rest for 15 seconds before starting next exercise.

Exercise 2:

Laying sprinter sit ups

Lie down with arms stretched overhead, legs flat on the ground. Bring arms forward and bring knees to chest in a sit up position, lifting head and shoulders off the ground. Slowly stretch back and repeat for 45 seconds, rest for 15 before doing next exercise.

Exercise 3:

Side plank pulse

Prop yourself up on one elbow, with legs stretched out. The bottom foot is on the ground and the other rests on top. Tighten your entire body, ensuring hips are level for the whole exercise. If this is enough, hold here for 45 seconds. If you can, pulse hips down to the ground, then back up to straight. Repeat for 45 seconds keeping body as strong as possible. Take a 15 second rest before starting next exercise.

Exercise 4:

Walk outs

Start in downward dog. Walk hands out as far as you can – further than shoulders if possible. Walk hands back to your feet. Repeat for 45 seconds. Take a 15 second break.

Exercise 5:

Side plank pulse other side
Exactly the same as the side plank but on the other side.

Do four rounds of this core workout. And then lie down, you’ve earned it.

Hugh Jackman’s favourite workout:

Hugh likes weight training. His favourite was the chest press, but the move that I had him doing for him to hold dumb bells in a sumo squat with a bicep curl. So basically your feet are wider than shoulder width in a sumo stance, toes out 45 degrees, squat down, and as you come up, do a bicep curl and then a shoulder press if you wish to. That works your whole body – legs, glutes, mid section, arms, triceps and shoulders. A move like this would be done in a HIIT circuit phase where we would move from movement to movement.

WANT MORE?
For the next instalment of Luke Istomin’s free fitness and nutrition program, check back into the Juice Daily tomorrow.

 

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Luke Istomin

About the person who wrote this

Luke Istomin

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Luke Istomin is the co-founder of F45 Training and Australia's most in-demand celebrity trainer. His new project is www.lifeonline.com.au and is the result of Luke's passion and dedication of informing the globe the benefits of implementing some effective training and nutrition principles to help achieve higher levels of performance in all areas of your life.

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