Carl Froch Quick Core Workout

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By Men’s Fitness
last updated

Build a punch-proof midsection with Froch’s old-school core circuit

Carl Froch demonstrating lying leg hold
Carl Froch demonstrating the lying leg hold (Image credit: Men’s Fitness)

Perform the prescribed reps of each exercise back to back, rest for 60 seconds then repeat three times.

1 Sit-up

Reps 10

  • Lie flat on the floor, bend your legs at the knees with your feet on the ground and put your hands behind your head.
  • Raise your upper body until it’s vertical, breathing out as you sit up.
  • Hold the position for one second, then lower yourself slowly back to the start position.

2 Bicycle crunch

Reps 5 each side

  • Lie on your back with your knees bent and hands by your temples.
  • Crunch up, then twist your torso to move one elbow towards your opposite knee until they touch.
  • Keeping your abs tensed, repeat the movement to the other side, and alternate sides with each rep.

3 Lying leg hold

Time 30sec

  • Lie on your back with arms by your sides and legs together.
  • Tense your abs and engage your core, then lift your feet 20cm off the floor, keeping your legs straight.
  • Hold for 30 seconds, then lower gently to the start.

4 Clap press-up

Reps 10

  • Start with your hands shoulder-width apart and body straight from shoulders to heels.
  • Lower your chest towards the floor until your elbows are at 90˚, then press back up explosively so both hands leave the floor.
  • Clap, then land on your palms. 

5 Plank

Time 45sec

  • Hold your body in a straight line from shoulders to heels with your elbows beneath your shoulders and your head looking down.
  • Hold the position without letting your hips sag. 
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