Pool side ab routine with wheels and home-made TRX bands

Amp up the core work with these two pieces of equipment. They are gems.

Ab wheels.

Alternate. Do a set with the ab wheels. Then move to the TRX-like ropes and do a set there. Then go back for the next round.

Hanging the bands, or loops, or TRX-like rope from the 3-meter diving board provides room for one athlete.

Simple nylon rope and rubber cut from an old tire inter-tube and tied down with a knot and extra duct tape for added softness and security.

Instructions and routine for the TRX-like ropes:

Insert feet and assume a push-up position with hands on floor, but legs able to sway.

We do five types of exercises:

  1. CRUNCHES (knees to elbows);
  2. PIKES (bottom up with legs straight; 
  3. TWISTS (with two knees going up side to one elbow):
  4. MOUNTAIN Climbers (running one leg at a time); and finally,
  5. WILDCARD (athlete gets to pick a new motion or repeat a prior one). Nice wildcard is one hand touches other shoulder. 
Repetitions
  • Week 1 = 10 reps. 
  • Week 2 = 15 reps.
  • Moving to 25 without stopping.

Exercise

Style / Method / Motion

Reps with week 1

Ab wheels

Straight, out and back. 

10 reps

TRX-like Rope

CRUNCHES (knees to elbows)

10 reps

Ab wheels

Straight, out and back. 

10 reps

TRX-like Rope

PIKES (bottom up with legs straight)

10 reps

Ab wheels

Straight, out and back. 

10 reps

TRX-like Rope

TWISTS (with two knees going up side to one elbow)

10 reps

Ab wheels

Straight, out and back. 

10 reps

TRX-like Rope

MOUNTAIN Climbers (running one leg at a time)

10 reps

Ab wheels

Straight, out and back. 

10 reps

TRX-like Rope

WILDCARD (athlete gets to pick a new motion or repeat a prior one). Example wildcard is one hand taps opposite shoulder.

10 reps

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