For an exercise to be considered hardcore, it has to be really challenging and suitable for advanced exercisers only. Hardcore exercises can make up a small part of your regular workout, be the only exercise you perform in that day's workout or be used as a "finisher." A finisher is a challenge that you do at the end of your normal workout to test both mental and physical fortitude. Hardcore fitness exercises can increase your risk of injury so only attempt them if you think you are fit enough and only after you have warmed up thoroughly.
Burpees
The favorite of many boxers and military personnel alike, the burpee is a classic whole-body muscular endurance exercise. To perform a burpee, stand with your feet shoulder-width apart and your hands by your sides. Squat down and place your hands outside of your feet. Jump your feet back so you are in a push-up position. Perform a push-up. Jump your feet back in between your hands. Jump into the air as high as you can. That's one repetition. Repeat for the desired number of reps.
Clapping Push-ups
The push-up is a traditional upper-body endurance exercise, but to make it hardcore, try performing clapping push-ups. From the standard push-up position, bend your arms and lower your chest to within 1 inch of the floor. Immediately and explosively extend your arms so your hands leave the ground. Quickly clap your hands before landing, descending and performing another rep. If you have a history of wrist problems, avoid this exercise.
Hanging Knees to Elbows
One of the most hardcore abdominal exercises, the hanging knees to elbows comes from the world of gymnastics. Hang full-length from a sturdy overhead bar. Keeping your arms straight, flex your hips, bend your knees and curl your spine until your knees meet your elbows. Pause for one second at the top of the movement before lowering your legs under control to a full stretch. A slight swing of the legs is permissible when performing this exercise but avoid too much of a leg kick, as that will make the exercise easier.
Thrusters
Targeting all of your major muscles, thrusters can be used to develop your muscular endurance or strength depending on the amount of weight you choose to use. Heavier weights develop strength whereas lighter weights will develop endurance. Using a barbell, dumbbells or medicine ball, stand with your feet hip width apart and the weight held at shoulder height. Your elbows should be directly below your hands. Push your hips backward and bend your knees until they form a 90 degree or smaller angle. From this position, extend your knees, hips and arms to dynamically stand up and drive the weight above your head. From this fully-extended position, simultaneously bend your elbows and knees to drop back into the squat position and repeat. Aim to establish a rhythm and stick to it to get the most from this exercise.
Hill Sprints
Hill sprints will challenge your heart, lungs and legs. The steeper or longer the hill, the more challenging the exercise will become. Short, steep hills will improve your sprinting power whereas longer, less steep hills will focus more on your endurance. Find an appropriate hill and, after a thorough warmup, sprint up it as fast as you can. Focus on driving hard with your legs and pumping your arms. On completion, either walk or jog back down, repeating for as many reps as desired.
References
- "High-Performance Sports Conditioning"; Bill Faran; 2001
- "Fit for Combat: When Fitness is a Matter of Life or Death"; Robert G. Yetman; 2005
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