While rock climbing is a big part of what we do, our off-the-rock workouts are also important. They give our bodies a break – and our fingers – while also strengthening us for the next redpoint attempt, the next project, the next climb.
Below is a core workout from this past year with TCA. Try it out and see how you do!
Warm up:
- 5 push ups
- Plank 30 sec
- 10 side lunge swaps
Fire off 2 sets:
- Spiderman – 30 sec
- Superman – 15 sec per side
- Rest 30 sec
- Hollow body hold – 60 sec, rest 30 sec
- Bicycles – 60 sec, rest 30 sec
- V-up – 60 sec, rest 30 sec
- Side plank – 30 sec per side, rest 30 sec
- Russian twist – 60 sec, rest 30 sec
- Frog crunches – 60 sec, rest 30 sec
- Mountain Climbers (knees touch elbows) – 60 sec, rest 30 sec
Finale:
- Sally Song – to complete this, start in a low plank; every time you hear the lyric “bring Sally up,” raise up to your hands from your forearms; every time you hear the lyric “bring Sally down,” lower back to your forearms from your hands; try to complete the entire song from your toes; if you can’t, drop to your knees before giving up!
I hope you feel as brutalized at home as we did during the school year!