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Core Workout
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The Core Workout routine by DallasD_OK is a 21 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
back, post surgery
Est. 56 min
13 exercises
Kettlebell Turkish Get-Up Squat
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Any
Legs 3, post surgery
Est. 67 min
9 exercises
Machine Seated Leg Curl
4 Sets x 16 Reps
Machine Leg Extension
4 Sets x 16 Reps
Barbell Deadlift
4 Sets x 16 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Leg Press
5 Sets x 16 Reps
Machine Dip
3 Sets x 8 Reps
Sled Push and Pull
10 Sets x 1 Reps
Any
Legs day 1
Est. 69 min
8 exercises
sled pull
16 Sets x 1 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Barbell Squat
6 Sets x 5 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 6 Reps
Machine Dip
3 Sets x 20 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Any
upper body , post surgery
Est. 45 min
11 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Any
Chest and Shoulders
Est. 58 min
13 exercises
Machine Dip
4 Sets x 15 Reps
Dumbbell Incline Bench Press
6 Sets x 5 Reps
Barbell Upright Row
5 Sets x 5 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 8 Reps
Rope Battle - up and down
3 Sets
Rope Battle - Alternating Lunge Wave
3 Sets
Rope Battle - Jumping Jacks
3 Sets
Rope Battle - Russian Twist
3 Sets
Rope Battle - Plank Slam
3 Sets
Rope Battle - Rainbow Slam
3 Sets
Any
Core workout 5
Est. 18 min
11 exercises
Bodyweight Walking Lunge
1 Set
Mountain Climber
2 Sets
Crunch
2 Sets
Push-Up
1 Set
Front to side Kick
3 Sets x 8 Reps
Single-Leg Squat
1 Set
Alternating Heel Touch
1 Set
Downward Facing Dog
1 Set x 8 Reps
Bodyweight Wall Squat
1 Set
Plyo Push-Up
1 Set
Spiderman Walk
3 Sets
Any
back , club house
Est. 48 min
8 exercises
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Bent-Over Row
6 Sets x 4 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 12 Reps
Cable Rope Hammer Curl
8 Sets x 8 Reps
EZ Bar Curl
3 Sets x 20 Reps
Any
Core workout 1
Est. 19 min
7 exercises
Bird Dog
1 Set x 8 Reps
Side Bridge
2 Sets
Crunch
1 Set
Front to side Kick
3 Sets x 8 Reps
Hundreds
2 Sets
Plank Alt Toes Touch
2 Sets x 16 Reps
Spiderman Walk
3 Sets
Any
shoulders
Est. 38 min
11 exercises
Kettlebell Figure Eight
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
sled pull
5 Sets x 1 Reps
sled pull
5 Sets x 1 Reps
Barbell Shrug
3 Sets x 8 Reps
Any
Core workout 3
Est. 18 min
10 exercises
Bodyweight Rear Lunge
1 Set
Windmills
2 Sets
Mountain Climber
1 Set
Forearm Plank with Hip Abduction
2 Sets x 8 Reps
Prisoner Squat
1 Set
Abdominal Hip Roll
1 Set
Plank Alt Toes Touch
3 Sets x 16 Reps
Rolling
1 Set x 8 Reps
Push-Up
3 Sets x 8 Reps
Extended Arm Child Pose
1 Set x 8 Reps
Any
Core workout 4
Est. 15 min
11 exercises
Prisoner Squat
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Plank
1 Set
Alternating Heel Touch
1 Set x 20 Reps
Side Bridge
2 Sets
Bodyweight Lunge
1 Set x 20 Reps
Toe Touches
1 Set x 20 Reps
Plank Alt Toes Touch
1 Set x 10 Reps
Skydiver
1 Set
Windmills
1 Set
Wall sit
1 Set
Any
All Muscle Groups
Est. 29 min
9 exercises
Kettlebell Figure Eight
3 Sets x 8 Reps
Kettlebell Thruster
3 Sets x 8 Reps
Kettlebell Turkish Get-Up Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Any
Upper Body, club house
Est. 67 min
14 exercises
Barbell Wrist Curl (Posterior)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 10 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Rope Hammer Curl
2 Sets x 25 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 20 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Any
Core workout 6
Est. 23 min
12 exercises
Downward Facing Dog
1 Set
Air Bike
1 Set
Side Bridge
2 Sets
Plank
1 Set
Prisoner Squat
1 Set
Mountain Climber
1 Set x 25 Reps
Bird Dog
1 Set
Crunches Heel Toe
2 Sets x 30 Reps
Plank Alt Toes Touch
3 Sets x 8 Reps
Skydiver
1 Set
Windmills
1 Set
Push-Up
3 Sets x 5 Reps
Any
Chest. club house quick
Est. 34 min
5 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 1 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
8 Sets x 8 Reps
Any
Chest day
Est. 54 min
11 exercises
Machine Deltoid Raise
4 Sets x 16 Reps
Machine Fly
3 Sets x 16 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 5 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Chest Punches
1 Set x 50 Reps
Barbell Bench Press
3 Sets x 6 Reps
Bench Dip
3 Sets x 5 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Any
Legs day 2
Est. 53 min
6 exercises
Barbell Deadlift
5 Sets x 6 Reps
Cable Rope Hammer Curl
6 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Barbell Bent-Over Row
6 Sets x 8 Reps
EZ Bar Curl
6 Sets x 6 Reps
Jump Rope
1 Set
Any
Core workout 2
Est. 26 min
10 exercises
Weighted Crunch
2 Sets
Weight Plate Rotation
2 Sets
Seated Leg Tuck
1 Set
Dragon Flag
1 Set
Bench Plank
1 Set
Forearm Plank with Hip Abduction
1 Set x 8 Reps
Plank Alt Toes Touch
2 Sets x 20 Reps
Shrimping
3 Sets x 12 Reps
Spiderman Walk
3 Sets
Front to side Kick
1 Set x 15 Reps
Any
Tabata - box jumps
Est. 6 min
1 exercise
Tabata Box Jump
8 Sets x 8 Reps
Any
Tabata - box jumps
Est. 12 min
2 exercises
Tabata Box Jump
8 Sets x 8 Reps
Dumbbell Lateral Raise
8 Sets x 8 Reps
Any
[2022-10-22] Workout
Est. 62 min
10 exercises
Machine Dip
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Rope Battle - up and down
3 Sets
Rope Battle - Alternating Lunge Wave
3 Sets
Rope Battle - Jumping Jacks
3 Sets
Rope Battle - Russian Twist
3 Sets
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
