Switch up your core training with this testing body-weight finisher.


hollow hold

Abs finishers are notoriously hard for trainers to put together. Some are too easy, some are way too hard, and it’s tricky to tread the fine line between progress and pain. To find the perfect abs challenge, we spoke to coach Augusta Woods, who is an expert at programming mean finishers.
“It’s called Hollow Victory,” says Woods, “because by the end you’ve definitely achieved something, but it will leave you feeling it. Plus, there’s a tonne of hollow holds.”
Work straight through for five minutes: 30 seconds of a static hold, then 30 seconds of a high-intensity exercise that targets your core. All the exercises will test your core, but returning to the hollow hold each time demands willpower and focus – you have to pay strict attention to form.

THE HOLLOW VICTORY WORKOUT

Hollow hold

Time: 30 sec Rest: 0 sec
Lie on your back with legs together and extended, with arms extended behind your head and lower back pressed into the floor. Raise legs and arms about 15cm off the ground and lift shoulders as well. Keep your core engaged and lower back pressed into the floor throughout.


Work your way up. If 30 seconds sounds too intense to begin with, then try 20 seconds or even 10 for every move. You’ll know after the first attempt where you’re at, then remember that level and try to build upon it the next time. You can also mix and match different exercises – the key is keeping the hollow holds as your base.

Plank

Time: 30 sec Rest: 0 sec
Lie on your front, then raise your body supporting yourself on your forearms and the balls of your feet. Engage your core and glutes to align your body in a straight line from shoulders to ankles.

Hollow hold

Time: 30 sec Rest: 0 sec

Mountain climbers

Time :30 sec Rest:0 sec
Lie on your front, then raise your body supporting yourself on your hands and the balls of your feet, with arms extended and hands under shoulders. Drive one knee at a time to your chest, keeping your back straight. Continue at pace.

Hollow hold

Time: 30 sec Rest: 0 sec

Toe touch

Time: 30 sec Rest: 0 sec
Lie on your back, extend your legs and point your toes at the ceiling. Slowly raising your back off the floor, reach up with both arms to touch your toes, then return your back to the floor.

Hollow hold

Time: 30 sec Rest: 0 sec

Walking plank

Time: 30 sec Rest: 0 sec
Adopt the plank position. Keeping your core tight and hips in line with shoulders and ankles, push up to the high plank position one hand at a time, finishing with arms extended and hands under shoulders. The slower you complete this the better. Alternate your leading hand.

Hollow hold

Time: 30 sec Rest: 0 sec

10 Bicycle crunch

crunches

Time: 30 sec Rest : 0 sec
Lie on your back with hands touching the sides of your head, elbows pointing sideways. Raise both legs off the ground, then slowly bring one knee up towards your chest, the opposite elbow towards the knee. Alternate sides.

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