USE GET-UPS AND CARRIES FOR DYNAMIC CORE STRENGTH

USE GET-UPS AND CARRIES FOR DYNAMIC CORE STRENGTH

Think you need a whole host of exercises to express all that static core strength isometrically? Botsford says you only need one. "The best for building strength across the midline is the Turkish get-up," he says. "I love programming 10 get-ups for each arm as a skill portion of a class."

Just 10 reps per arm might not sound like much of a workout, but given that a single rep of this movement usually lasts 30 seconds or more, you're probably looking at a solid 15 minutes of work with light breaks to catch your breath. Once you build up to a substantial weight—like a 35-pound kettlebell or higher for women, or a 53-pounder or higher for men—these reps will definitely get your attention.

Instead of get-ups, you can also try a brutal isometric hold combined with the original dynamic movement: walking!

"A nasty couplet that I program from time to time is a front-rack carry with 50 percent of your front-squat 1RM," says Botsford. Walk across the gym and back; just be sure you don't clothesline anyone! "Rest 2 minutes, and repeat for 4 rounds total. This is a burner!"