Workout of the Week – Core Reactor

The Workout of the Week is designed to be a quick, but challenging workout for all levels of fitness and it will get progressively more difficult as the weeks pass.   Your goal should be to complete the workout at least 3 times during the week.  If you cannot complete it, do not be discouraged.  Do what you can and you will notice improvements every week.  If you have any questions or comments, you can leave them as feedback below or e-mail Colby at

Week #5 – Core Reactor

The Workout: Do the 5 exercise below a total of 3 times.  Take a 60-90 second break between each exercise and a 2 minute rest between each set.


  1. Plank – 60 Seconds
  2. Side Plank with Hip Bounce – 12 reps
  3. Hanging Knee Raise – 15 reps
  4. Sprint Sit Up – 20 reps
  5. Lower Body Extension- 15 reps

Colby’s Tips:  Remember to breath! You will find more strength if you exhale during concentric part of exercise (e.g. when doing push-ups, breath out when you push up). And inhale during eccentric (e.g. when doing push ups, breath in when you lower your body).

1. Plank











  • Lie on the floor on your stomach.
  • Prop your arms up so your elbows are directly under your shoulders.
  • Raise your hips by holding all your weight on your elbows and toes, so your hips are the highest point of your body.
  • Hold this position.
  • Bend at the hips.

2. Side Plank with Hip Bounce


Side Plank with Hip Bounce - Start









  • Assume a side plank position with your feet stacked on top of each other.
  • Slowly Lower your hips towards the floor and raise them back to the starting side plank position.


  • Rotate any part of the body.
  • Go fast.
  • Touch the ground with the hips.

3. Hanging Knee Raise

Hanging Knee Raise - Start

Hanging Knee Raise - Finish










  • Assume a over-hand (pronated) grip on a chin-up bar.
  • Hang by bending your feet up behind your knees. This is your starting position.
  • Raise your knees to your chest. Your hips should rotate up to curve the lower back.
  • Lower the knees slowly so you don’t swing.


  • Swing. This is the biggest issue with this move. Half of the work performed by the abs is done stabilizing (not allowing to swing) the body.


4. Sprint Sit-Up


Sprint Sit-Up - Start

Sprint Sit-Up - Finish









  • Lie flat on your back with your arms at your sides.
  • Have elbows bent at a 90 degree angle.
  • Legs flat.
  • Sit the torso up off the floor, at the same time, turn one elbow across your body, to touch the opposite knee that is also raised.
  • Pause at top.


  • Return to beginning position too quickly.


5.  Lower Body Extension


Lower Body Extension - Start

Lower Body Extension - Finish









  • Lie face down on a bench with your hips hanging off the back of the bench.
  • Grip the bench in front of you.
  • Raise your legs behind you until your entire body forms a straight line.
  • Go slow.


  • Swing the legs.
  • Allow legs to separate.


The workout of the week is brought to you by Colby Martin.  Colby is an IFA certified personal trainer who has, for the past 10 years, been helping a wide variety of clients achieve their personal fitness goals.   Colby continues to enjoy training a wide range of clients, including high level athletes looking to maximize their potential output to individuals working to regain a fit and healthy lifestyle.  To contact Colby, please call Windsor Squash & Fitness Club or

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