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Core Performance (Weeks 1-5)
Sport
Intermediate
Dumbbell
Plan Details
The Core Performance (Weeks 1-5) routine by Colin.Miller is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Day 1
Strength A
Est. 83 min
12 exercises
Weight Plate Russian Twist
3 Sets x 8 Reps
Split Jump
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 20 Reps
Dumbbell Pullover
2 Sets x 15 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Plyo Push-Up
4 Sets x 8 Reps
Stability Ball Weighted Sit-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 28 Reps
Dumbbell Shoulder Press
2 Sets x 20 Reps
Reverse Crunch
2 Sets x 15 Reps
Day 2
Strength B
Est. 89 min
13 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Barbell Squat
4 Sets x 8 Reps
Box Jump Multiple Response
4 Sets x 8 Reps
Exercise Ball Hamstring Curls
4 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Cable Upward Chop
2 Sets x 10 Reps
Abdominal Pendulum
2 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 10 Reps
Cable Wood Chop
2 Sets x 10 Reps
Cable Rotation (Stability Ball)
2 Sets x 10 Reps
Day 3
Cardio
Est. 32 min
1 exercise
Treadmill Running
3 Sets
Day 4
Strength C
Est. 52 min
9 exercises
Barbell Squat to Upright Row
3 Sets x 8 Reps
Plank
3 Sets
Weighted Crunch
2 Sets x 8 Reps
TRX Bicep Curl
2 Sets x 8 Reps
Pushup on Exercise Ball
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Dumbbell Press (Stability Ball)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
TRX Tricep Extention
2 Sets x 8 Reps
Day 5
Strength D
Est. 61 min
9 exercises
Machine Inverted Row
3 Sets x 15 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Stability Ball One-Arm Bridge
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Squat to Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
