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Core Plan: Every Other Day
Cutting
Intermediate
Body
Plan Details
The Core Plan: Every Other Day routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This is a three day a week core plan that will target various aspects of the 29 muscles that make up your core including your abs:) Each subsequent workout session is more challenging in terms of a higher volume. When the goal is stronger, more sculpted abs. Core exercises are only a small piece of the puzzle. Watch your overall caloric intake as well as cut back on daily added sugar. Monday: You have 7 exercises including warm-up, 11 sets for 68 reps. plus 3 sets of intervals. Wednesday: Perform 6 exercises with 8 sets for 88 repetitions. Saturday: Do 7 exercises involving 12 sets for 112 repetitions. Stay Stronger Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Core Workout 1
Est. 26 min
7 exercises
Ab Roll
1 Set
Bridge
1 Set
Barbell Ab Rollout (Kneeling)
2 Sets x 10,8 Reps
Bird Dog
2 Sets x 10,8 Reps
Hanging Pike
2 Sets x 8 Reps
Weight Plate Russian Twist
2 Sets x 8 Reps
Bench Plank
1 Set
Wed
Core Workout 2
Est. 21 min
6 exercises
Mountain Climber
1 Set
Back Hyperextension
1 Set x 12 Reps
Weighted Crunch
2 Sets x 15 Reps
Weight Plate Rotation
2 Sets x 15 Reps
Parallel Bar Hip Raise
1 Set x 10 Reps
Decline Bench Leg Raise with Hip Thrust
1 Set x 6 Reps
Sat
Core Workout 3
Est. 28 min
7 exercises
Abdominal Hip Roll
1 Set x 8 Reps
Abdominal Pendulum
1 Set x 6 Reps
Air Bike
2 Sets x 20,15 Reps
Bird Dog
2 Sets x 10,8 Reps
Cable Wood Chop
2 Sets x 12 Reps
Push-Up to Side Plank
2 Sets x 5,6 Reps
Dragon Flag
2 Sets x 5 Reps
