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Functional Core Sessions
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Functional Core Sessions routine by sequoiablossom.love is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
The core routine requires two weekly ab sessions each week for 4-week. The length of the sessions are between 15-20 minutes. No excuses to not do them at least twice weekly. Workout 1: This sessions begins and ends with Rolling to warm-up your back and engage your core. There is a reason why this type of movement is in Pilates classes. Expect 6 exercises including a superset. Workout 2: This session has only 5 exercises but you have 7 total sets due to the superset of cable crunch and Russian weighted twists. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Any
[2022-10-17] Workout
Est. 0 min
5 exercises
Kneeling Hip Extension
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Seated Hamstring and Calf Stretch
3 Sets x 8 Reps
Dumbbell Decline Bench Lunge
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Any
Workout 1
Est. 0 min
6 exercises
Rolling
1 Set
Push-Up to Side Plank
2 Sets
Cable Pallof Press with Rotation
1 Set x 15 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 12 Reps
Mountain Climber
2 Sets
Rolling
1 Set
Any
Workout 2
Est. 0 min
5 exercises
Stability Ball Pull-In
1 Set x 10 Reps
Barbell Ab Rollout
1 Set x 10 Reps
Weight Plate Russian Twist
2 Sets x 15,20 Reps
Reverse Hyper (Flat Bench)
1 Set x 12 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12,15 Reps
