7 Workouts from Tia-Clair Toomey to Build a Strong Core and Six Pack Abs

7 Workouts and exercises from The 2017 Champion of The CrossFit Games.

Words by Tia-Clair Toomey.

7. CORE WORKOUT

Check it out, This core workout will definitely tighten up those tummies!!! You can turn it into a partner workout and go round for round, so tag your friends and see who will do it with you. 

  • 4 Rounds
  • 30 sec Hollow Rock Hold
  • 5 V-Ups
  • 10 Hollow Rocks

*Rest 1min between each round or partner up and do Round for Round. 

6. CORE WOD

Every 90 sec, 4 rounds:

  • 6 Around the world with plate above head (15kg, 3ea)
  • 20 Russian Twists and then hold the Hollow Rock position for 20-30sec
  • *Goal is to maximise the amount of time spent in the hollow rock position

5. 3 ROUND TABATA WORKOUT

You can do it anywhere with no equipment needed just a timer from your phone.

3 Rounds: (TABATA STYLE; 20secs on: 10secs off)

  • 8 Fast V-Ups
  • 15 Tuck Crunches
  • 30 sec Hollow Rocks
  • 30 sec Superman
  • Then Rest 1 min into Max Bridge Hold.
  • *be sure to use the rest between the crunches and hollow rocks because those 30secs get really hard.

4. PLANK WORKOUT

  • Accumulate 6mins of the following in 8mins;
  • 2min Plank hold
  • 2min Side Plank (each side, total 4mins)
  • *I tried to challenge myself by adding weight and doing it on the boxes but for beginners this can be performed on the ground.

3. TABATA CORE WOD

Here we go guys…..Try this one! 💪🏼😁 You will definitely have a stronger core after…
✨ Tabata Format ✨
20secs ON: 10secs OFF
– Around the World (Acc 50reps)
– AB Mat Sit-Ups (10/12 reps)
Maintain 10/12 AB Mat Sit-Ups on every 2nd set of Tabata, while trying to continue to accumulate 50reps of Around the world 🌎 on the opposite round of Tabata. 

Here we go guys…..Try this one! 💪🏼😁 You will definitely have a stronger core after… ✨ Tabata Format ✨ 20secs ON: 10secs OFF – Around the World (Acc 50reps) – AB Mat Sit-Ups (10/12 reps) Maintain 10/12 AB Mat Sit-Ups on every 2nd set of Tabata, while trying to continue to accumulate 50reps of Around the world 🌎 on the opposite round of Tabata. @orrsome_photo . . . . . . . . . . #tfitness #toneup #6pack #crossfit #fitnessjourney #tinytummies #core #healthandfitness #strong #fitness #olympicweightlifting #crossfit #fit #healthy #eatclean #hardwork #gym #fitspiration #dedicated #jerk #run #fitspo #igers #glutes #wod #strong #crossfitgames #crossfitgirls #barbell #strong #squats #selfie #bodybuilding

A post shared by Tia-Clair Toomey (@tiaclair1) on

2. SQUAT

Almost every athletic movement you can think of involves the posterior chain one way or another, whether it be a jump, a side step, a leap or a deceleration. Some researchers have suggested that developing your posterior chain will also improve horizontal power and top end speed; these are two of the most important attributes to have in almost any sport. 
And how do we improve that, simple… Deadlift and Squat. 😊

1. T2B WINDOW WIPERS

I love watching people perform gymnastics movements that require a lot of body control and skill…..so today I thought I would give it a try and clearly it’s something I need to work on. 😜 Tag a friend you know that can do this. 

Continue your core work:

8 Functional Exercises to build a Solid Core & Abs of Steel

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.

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