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Strong Core (Series 3)
General
Advanced
Body
Plan Details
The Strong Core (Series 3) routine by JefitTeam is a 2 day workout plan. It is an advanced level plan to achieve general fitness goals.
There are two programs that you should check out if this advanced session is too much for you. These are Strong Core (Series 1) and Strong Core (Series 2). These are beginner and intermediate level. This follow-up program is an advanced session consisting of 5 core exercises repeated for 2-3 sets each. Day 1: Includes 5 exercises, total volume of work (sets x reps.) = 13 sets and 140 repetitions. Day 2: Includes 5 exercises, with an increase in the volume of work progressing to 15 sets = 207 repetitions. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Session 1
Est. 29 min
5 exercises
Stability Ball Plank with Hip Abduction
2 Sets x 10 Reps
Cable Wood Chop
2 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Stability Ball Jack Knife Push-Up
3 Sets x 10 Reps
Day 2
Session 2
Est. 33 min
5 exercises
Air Bike
3 Sets x 12,16,20 Reps
Cable Seated Rotation (Stability Ball)
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 25 Reps
