MB45 Advanced: Core Workout

Marcus Martinez
Year Released: 2011

Categories: Kettlebell



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MB45 Advanced “Core Workout” is 34 min. abs/core focused workout led by Marcus Martinez, and is on disc 1 of the MB45 Advanced set w/ the “Instructional” and “Workout One.” It has a mix of bodyweight and KB exercises (most use one bell) w/ the focus mostly on floor exercises (are a couple of standing exercises). Each exercise is performed for 30 or 60 seconds and sequenced w/ 30 or 45 second rests. There is a timer that shows how much time is left, how much time has passed and a 10 second countdown to next exercise (when there are 3 seconds left, there is a auditory cue along w/ visual). Modifications and alternate exercise are cued & demoed for some exercises. Marcus recommends to use this workout as recovery type (get blood flowing) since it is not as difficult and long in duration of time as the other MB45 advanced workouts.

I really enjoyed the warm-up, it’s one of the most thorough joint mobility/dynamic exercises that I have used on any KB workout (on DVD), and the cool-down is thorough, too, but in a shorter time frame. The work portion has a mix of dynamic & static bodyweight exercises, and the KBs are used for a few exercises (mostly hold one in hands for resistance or use two for support for the Jump through exercise). I liked the variety of exercises, the workout had a good flow (moves along nicely, feels like the work & rest intervals are spot on, not too long or short). Burpees used as a finisher exercise (last one) was a surprise, but a good way to end the workout (doesn't end w/ an easy exercise).

Set: MBody gym, black floor, blue & grey walls, w/ various equipment in the background (bells, tires)

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Cast: one male, one female (performs modification & alternate exercises). These two don't smile at all (I know that bugs some people, but Marcus smiles often).



Music: instrumental w/ driving beat, low volume (background noise).



Equipment: double bells (most use one bell), mat
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Warm-up (10:12 min.)- uses one bell for one exercise

Neck: lateral flexion (ear to shoulder), flexion/extension (head forward/gaze down & head back/gaze up down, then rotation (turn to each side, but look past shoulder).

Shoulder rolls: rear & forward.

Shoulder twist: start facing front w/ arms out to side, pivot (on ball of foot, this leg stays bent) to face side w/ shoulder twist (arms rotate to each side, alternate single arm/hand face up & face down).

Shoulder Circles: arms circle forward (big range of motion), hand crossing in front, alternates> rear.

Shoulder cams: start w/ arms extended forward w/ hands balled into fists> extend arms further forward, shrug (shoulders), retract (shoulders) & drop (lower shoulders), reverse sequence.

Elbow circles: hold arms in V-shape in front of body> bring hands into body (touch face w/ hands) & open out to starting position> reverse motion.

Wrist circles: both directions

Ribcage circles: both directions, small range of motion.

Torso twists: rotate torso to each side, w/ arms opening & swinging close to body w/ each rotation (one in front, one in back).

Side bends: alternating sides.

Ragdoll: hinge at hips, lower flat back to one side, lower to floor (upper body & arms are loose/hang) and move the torso around to other side (back stays flat, arms swing to floor) & lift torso to upright position, alternate sides.

Hip circles: both directions.

Hip tilts: alternate hip isolation to each side.

Pelvic tuck: tuck & reverse motion.

Pelvic circles: both directions.

Knee twist: lift knee up & hold, then swing it from side to side.

Knee circles: alternating sides.

Ankle circles: both feet, both directions.

Upward dog, Downward dog: alternating between exercises.

Scorpion: start prone (face down) on floor w/ hands out to sides> alternate leg lift and cross/reach (bent leg) over other leg to tap to floor.

Squats

Alternating Front Lunges

Swings: 2-arm

Push-ups


Work (18:43 min.)

Seated Hot Potato (uses one bell): seated on floor w/ bent legs extended in front, bell is held between palms & upside down> alternate passing bell from hand to hand> lift feet up & hold (while still passing bell).

Deck Squat: bodyweight. Modification: roll back w/ one leg under other/turned out, reverse motion w/ by placing turned out on floor, use same side hand to push off floor to stand, alternate sides. Alternate exercise: perform sit-ups.


Weighted Knee-in (uses one bell): start seated w/ bent knees in front (feet flat on floor), bell held by horns (in front of body)> sweep legs to side & place bent knees (one in front, one in back) on floor, then sweep legs front (held off floor), alternating sides.

Sprawls
30 second rest

(Slow & Controlled) Mountain climbers: start in plank position, slowly bring knee to chest, alternating sides.

KB Jump throughs (uses two bells 16kg/35 lbs or more, not performed on mat): Start in push-up position w/ hands on bells, then lift lower body up to move forward and extend legs (heels on floor), fast pace. Alternate exercise: perform sprawls.


Superman: 30 second static hold.

Windmill (one bell): floor (modification) & overhead version demoed, both sides.
45 second rest

Extended plank: 60 second static hold in plank position w/ hands extended forward (as far as possible, not in line w/ shoulders). Modification: plank on elbows.

Around the body pass: both directions.
30 second rest

Seated Hot Potato w/ feet up

Leg Raise to Hip thrust: lie supine (face up) w/ legs extended in front> lift legs to vertical position, then lift hips up in air, reverse motion.

Plank Movements: start in plank position on elbows> move body side to side> front & back> circles in both directions> Back & forth. Modification: static hold.

Windshield Wipers

Side Plank: on elbows. Hold top leg up & arm for more intensity.
30 second rest

Windmills

Knee-ins: bodyweight

Sit-ups (uses one bell): bell held between palms of hands. Modification: perform bodyweight.
30 second rest

V-ups: start supine w/ legs & arms extended on floor> lift upper & lower body & form V-shape, reverse motion.

Burpees


Cool-down (5:07 min.)
Forward bend (uses one bell): hands wrap around bottom of bell>hinge at hips, slowly lower upper body to floor, and static hold.

Upward dog> Downward dog.

Low Lunge (knee on floor)> add slight torso twist to knee both sides.

Butterfly stretch: seated w/ bent knees, soles of feet together, hands rest on feet.

Spinal twist: one leg extended to front, other has bent that crosses over leg> twist body to knee & place elbow on knee (top or outside)> Glute stretch: from previous position, pull knee into chest & hold, repeat sequence on other side.

Deep Squat: static hold in lowered position.

Shoulder/upper back stretch: arms extended forward w/ clasped hands, static hold.

Chest stretch: clasp hands behind body, lift arms and hold.

Neck lateral flexion> Neck circles.

Wrist/forearm stretch: flex (fingertips in vertical position) one hand in front of body, other holds it by fingertips> reverse position (fingertips face down, pulled to body by other hand) & hold.

Instructor Comments:
Marcus is very chatty, and gives good form pointers as well as encouragement w/ a smile.

cardiomama

09/02/2011