As promised in the last bodyweight workout post, I’ve got a video for you. And although you guys got a bit greedy in the comments, a deal’s a deal. So I’m only going to give you one of the exercises. But there’s a new deal at the bottom of the post—and it’s a sweet one.
There are a lot of core exercises out there. Some are good. Some are bad. Some are downright dangerous. But when it comes down to training with the Circular Strength Training® system, everything becomes a core exercise. You see, we don’t train muscle, we train movement. And good movement requires a strong and well coordinated core.
That being said, there are some exercises which are particularly good at developing the kind of core coordination and strength that really shines on the field of play and keeps us healthy in our daily and occupational tasks. One such exercise is the CST Side Plank Thrust.
I’m sure you’ve seen a side plank before. It’s a common enough core exercise. But the Side Plank Thrust adds dynamic transitions into the movement and requires proper timing and synchronization of the entire collection of muscles grouped into the core—glutes, obliques, rectus, transverse abdominis and the list goes on. Even the shoulder stabilizers have to get in on the action.
But as you know if you follow CST, those are all just little compartments in the big myofascial net. It’s all one big muscle tacked down in hundreds of places. And the Side Plank Thrust is a perfect exercise for coordinating movement across the entire muscle matrix.
So without further ado…
(By the way, this is a tiny sample from one of the exercise videos in Bodyweight Blueprint For Fat Loss)
I hope you enjoyed this exercise. Now for the “NEW DEAL.” If you can beat the number of comments from the previous post. I’ll be back with a video demo of the entire workout. Yep, I’ll film ALL the exercises for you.
You may also enjoy:
{ 72 comments… read them below or add one }
Oh, now that’s diabolical! The exercise, I mean.
Nice job of filming the demo too – appreciate the added angle and closeups.
.-= James Boelter´s last blog -> A Man and His Pan: Pork and Beans with Spanish Rice =-.
Hey James,
Actually, the clip is a little sneak preview from Bodyweight Blueprint For Fat Loss. It’s from one of the exercise videos.
Cheers,
Adam
Hi Adam,
very nice video – just what I expected from you!
It’s very motivating to these the movements executed in such a perfection. That’s the reason why I like BWE: If you aim for that perfection, it’s not just a boring workout. It becomes some kind of an art.
One minor remark: Would be nice to see more clearly how you release your hips on the way back. I think that moment is important to make the movement soft and it’s hard to see in the video – at least compared to the other parts of the exercise.
cheers,
Achim
.-= Achim´s last blog -> Polizei-Brutalität bei der Freiheit-Statt-Angst Demo 2009 =-.
Awesome! Thx for putting this out there! It is very helpful!
ooh thats cool!!!
leg sweeps are the devil for me, so of course i will have to try this one
thanks Coach Steer !!!
Awesome – thanks for the post Adam. This is the sort of thing that helps keep me motivated and puts the fun back into training.
hey
( very hard…
but i will try more and more . yup!!!
babi
Great video.
I want to see more!!! Great stuff.
Got to make sure to more videos – this is nice one
Thanks, Adam, for that demo. As regards to being “greedy,” I, for my own part, need all the help I can get, and the more help, the better! May we please have the whole set? Please, please, please, … !
Thanks for posting – Makes my version look sloppy!
Sigh.
.-= Robert´s last blog -> The $48 Million Dollar Difference =-.
Nice video, very well done. I am looking forward to watching the video of the entire workout!
Very nice Adam. Great form! I think everyone’s gotten the taste of what’s to come and will FOLLOW THROUGH ON OUR END, to take advantage of the fact that your a bit of a sucker…a very generous one mind you;).
.-= Shane Heins´s last blog -> Secret Behind the Self-Made Superstar =-.
profound statement “It’s all one big muscle tacked down in hundreds of places”. Thanks…
Love the video and the exercise – nice combo of a couple of oldies but goodies – this one seemed to download much slower – maybe it’s my system or because of the high quality – no matter – appreciate the look
Ok crazy Adam–I tried this with a bunch of my clients today. Suffice it to say they all hate you! hahahahahaha! Seriously it is so challenging but so good from everything angle…especially balance, something they uniformally despise but improve upon every day. Kudos for your creativity. Keep it coming!
Great example of sophistication and i really liked the music. Sweet environment as well!!
Love it. It’s so much more challenging to unfold into a side plank from the centered position.
And the filming was very nice. Good use of closeups and the yoga mat works well for visual reference on foot and hand position.
Love It! I’ve done all types of planks but never one this fun and this effective. This is exactly the type of core exercise that most women need to blast the fat and get seriously toned without adding bulk.
I’m just finishing up week two of your 28 day plan and my body is looking and feeling great. My jeans feel huge and my abs are getting flatter than they’ve ever been.
They’re looking better now at 39 than they ever did in my 20’s! I have not been this excited about working out in a long time. I think any woman struggling with fatloss needs to get on your workout plan.
.-= Monica´s last blog -> Sep 14, Is Stubborn Body Fat Genetic? =-.
hey adam,
looks really cool and will incorporate into my workouts and then clients once it flows. great work as usual!
peace
skye-mocean365
Nicely done.
Thanks for posting. Look forward to seeing more
Great exercise! It is awesome as a stand alone, but also a great way to practice the transition in the Spider Monkey Flow. Your tips helped me with my prasara to really stick the position. Keep up the great work!
Nice and clear. Good job of filming and commenting.
I added the cts side plank thrust to the morning work out today.Great move! I am shure I will be doing it for years to come!
.-= coach Mike´s last blog -> CST Side Plank Thrust — Bodyweight Exercise =-.
I’m going to have to incorporate this exercise in my workout tonight.
We want it ALL!!!!!!! (laughing maniacally!)
good to see the exercise in motion thanks
can we have more !
This is a great modification to use for the side plank in the free Fundamentals workout. I’d still like to see all of them to finesse the technique. Heres hoping.
Love the videos coach, keep ‘em coming!
Great video. I will practice it tonight while I am watching MNF. Thanks.
Thanks for posting. You videos are always top notch!
Great Vid, would love to see the whole workout in video form.
Cheers!
Really like your “twist” on the side plank! Would love to see more ways of tweaking traditional exercises to your way of CST. Thank you!
Great video. Looking forward to the rest of them (hehe). It’s awesome what the body is capable of doing without the use of any other devices.
Love this exercise! Can’t wait to see the rest. Thanks for making this video available.
FABULOUS VIDEO!!! As I mentioned, it would be GREAT to see the others in video form also! PLEASE??!!!??
.-= kevin´s last blog -> CST Side Plank Thrust — Bodyweight Exercise =-.
Awesome exercise!! As soon as I saw it I had to try it out—all I can say is wow…..nice!!
Can’t wait to see the other demos!!
Love it….thank you!!! Keep ‘em comin’!!!
Great video, I’m sure that exercise isn’t as easy as you make it look.
Me, too….soon as I saw it, I had to try it…..NICE! The clients will see this one [and hopefully more] starting tomorrow!
Ok, I’m greedy: keep ‘em coming! Seriously, this is not an easy exercise. But at least the video and the instructions are clear & superb. Great job again!
That was extremely well done! Too many times I’ve looked for video on some exercise only to have it performed to quickly and with too little explanation. What’s more — the quality of the video was amazing!
Great vid! What about people with rotator injuries?
I’m just recovering from back surgery and things are still unclear about limitations, but overall this looks fairly low key. I can see the flow fit in the movement and can picture this adaptation in my flow forms. Thanks, craig
Very nice Coach. Love all the stuff you’ve been putting out lately. Keep it coming!!
This is a great, thinking-type of exercise that gives your whole body a whump of a workout (whump is my word for kick-a..). Plus, the quality of the filming with this new Blueprint workout is exceptional. Great job guys and gals! I’m continually impressed with what you’re doing.
Nice work and Great form–i could imagine so many other variations just off that center position of the quad squat–it could be painful to be one of your students, heh—but it feels soooooo good–thanks always
Awesome, Adam!
.-= Rick Wilson´s last blog -> IUPA Uechi Ryu Destruction of Structure Drill and Video Clips =-.
Great form! Smooth operator! … and the video is very professional, following every move nicely!
Risking some repetition here: keep them coming!
Thank you!
Nice video. Explanation was easily understood, background music worked well with the sequence of the video clip.
love the variation on this excercise great movment i like what it does for my hips
Great clip!
Love the exercise. It´s harder than it looks.
Try it!!!
That’s a great technique I’m going to throw that in my workout now.
thanks for sharing….whoa!!!
This is one of those ‘hidden pieces’ from Prasara’s Spider Monkey Flow. If you don’t get this part right, then the postures that come after it either won’t work at all, or will be waaaay harder than they need to be.
You’re definitely showing me that if I ever feel stuck for an exercise, I can just pluck a piece from Prasara, or Forward Pressure and do concentrated work on it. Thanks…
Now, about those other exercises…..
cool
Awesome!
Love it, love it, love it.
CST has changed everything about the way i train – dowloaded your ebook and i am well into my first 4 x 7 routine. Its great, – I can also include great extras like this – keep ‘em coming!!
Bryn
Love your general athleticism workouts. Please do video all of the routines.
Thanks.
Hey Adam,
Nice work mate. My hips have been a little stiff lately from too much sitting (overtime at work
) and getting some core activation, hip extension, some gentle hip flexion and some shoulder stabilisation all at the same time is nice. Great work mate.
Are you going to make it back to Australia anytime soon?
Cheers,
Stu.
Great video, would love to see more.
Wow! Can’t wait to try it tonight!
I`ll get this in my work out!
The bait looks good, so I’ll bite!
Regards
These are great flowing and fluid exercises. I would definitely like to see the whole series.
I’m 66 Been doing wted exercises for quite a while . I will be interjecting some body weight exercises and this one sounds great
I really like this video! I must be addicted to you guys, cuz I have dialup and it literally took about 30 minutes to load just this clip. I have only just discovered you a couple of days ago (kudos to Craig Ballantyne), and so far LOVE what I have seen! you guys make exercising fun, and I usually HATE exercise!
Jan – My condolences on the dial-up!!
Glad you found us. And thanks for having the patience to wait for the clips to download…
Cheers,
Adam
Great video will use some of these exercises in my bootcamp classes. Keep up the good work
Since this page recieved 70 comments and the first one only 43, that means we get a video for all of the exercises right? Is there any guess as to when thos will be put up?
This is KILLER! I can’t wait to try this out tomorrow and show some of my friends…
This is also my first time visiting your site and it is nearly impossible not to bookmark.