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Core workouts
AUDIO TIP
General
Intermediate
Weight plate
Plan Details
The Core workouts routine by hmachadomg is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This fitness routine is composed carefully chosen to hit all your core muscles. Use them to get a ripped and strength your core!!
Routine detail
Day 1
Core Strength 1
Est. 46 min
7 exercises
Pull-Up
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Stability Ball Pull-In
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Plank
3 Sets
Barbell Hip Thrust
3 Sets x 8 Reps
Day 1
Core Strength 1
Est. 46 min
7 exercises
Pull-Up
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Stability Ball Pull-In
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Plank
3 Sets
Barbell Hip Thrust
3 Sets x 8 Reps
Day 1
Core Strength 1
Est. 46 min
7 exercises
Pull-Up
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Stability Ball Pull-In
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Plank
3 Sets
Barbell Hip Thrust
3 Sets x 8 Reps
Day 2
Core Strength 2
Est. 63 min
8 exercises
Barbell Ab Rollout
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 15 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 15 Reps
Landmine 180's
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Bird-Dog Plank
3 Sets
Alternating Leg Bridge
3 Sets x 30 Reps
Day 3
GiantSets Core 1
Est. 58 min
10 exercises
Cable Wood Chop
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Plank
3 Sets
Decline Bench Leg Raise
3 Sets x 15 Reps
Bench Hip Thrust
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Mountain Climber
3 Sets x 15 Reps
Dragon Flag
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 26 Reps
Back Hyperextension
3 Sets x 15 Reps
Day 4
GiantSets Core 2
Est. 55 min
9 exercises
Barbell Ab Rollout
3 Sets x 10 Reps
Landmine 180's
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 15 Reps
Machine Inverted Row
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Windshield Wipers
3 Sets x 15 Reps
Bird Dog
3 Sets x 20 Reps
Day 5
SuperSets Abs 1
Est. 78 min
10 exercises
Hanging Leg Raise
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Dragon Flag
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 15 Reps
Cable Crunch Kneeling Rotation
3 Sets x 30 Reps
Kettlebell Figure Eight
3 Sets x 15 Reps
Cable Pallof Press with Rotation
3 Sets x 6 Reps
Cable Pallof Press with Rotation
3 Sets x 6 Reps
Weighted Trunk Rotation
1 Set x 300 Reps
Day 6
SuperSets Abs 2
Est. 75 min
9 exercises
Cable Reverse Wood Chop
3 Sets x 15 Reps
Side Bridge
3 Sets
Back Hyperextension
3 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Toe Touches
3 Sets x 15 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 15 Reps
Superman
3 Sets
Weighted Trunk Rotation
1 Set x 300 Reps
Day 7
Tabata 20sec Core 1
Est. 93 min
25 exercises
Leg Raise
2 Sets x 10 Reps
Toe Touches
2 Sets x 10 Reps
Air Bike
2 Sets x 10 Reps
Jackknife Sit-Up
2 Sets x 10 Reps
Leg Raise
2 Sets x 10 Reps
Toe Touches
2 Sets x 10 Reps
Air Bike
2 Sets x 10 Reps
Jackknife Sit-Up
2 Sets x 10 Reps
Alternating Reverse Hyper (Flat Bench)
2 Sets x 10 Reps
Decline Bench Alternating Leg Raise
2 Sets x 10 Reps
Mountain Climber
2 Sets x 10 Reps
Burpee
2 Sets x 10 Reps
Alternating Reverse Hyper (Flat Bench)
2 Sets x 10 Reps
Decline Bench Alternating Leg Raise
2 Sets x 10 Reps
Mountain Climber
2 Sets x 10 Reps
Burpee
2 Sets x 10 Reps
Crunch
2 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 10 Reps
Scissor Kick
2 Sets x 10 Reps
Back Extension (Prone)
2 Sets
Crunch
2 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 10 Reps
Scissor Kick
2 Sets x 10 Reps
Back Extension (Prone)
2 Sets
Weighted Trunk Rotation
1 Set x 300 Reps
Day 8
GiantSets Core 3
Est. 80 min
10 exercises
Hanging Leg Raise
3 Sets x 15 Reps
Stability Ball Pull-In
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Windshield Wipers
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Alternating Leg Bridge
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Plank
3 Sets
Alternating Heel Touch
3 Sets x 20 Reps
Weighted Trunk Rotation
1 Set x 300 Reps
