Strong Core (Series 3)

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2 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Day 1
Day 2

Session 1 5 exercises, 29 mins

Stability Ball Plank with Hip Abduction	2x10 reps	rest: 30s
Cable Wood Chop	2x12 reps	rest: 20s
Hanging Leg Raise	3x10 reps	rest: 75s
Bench Weighted Decline Crunch	3x12 reps	rest: 60s
Stability Ball Jack Knife Push-Up	3x10 reps	rest: 60s

Session 2 5 exercises, 33 mins

Air Bike	3x12,16,20 reps	rest: 60s
Cable Rotation (Stability Ball)	3x8 reps	rest: 60s
Cable Reverse Wood Chop	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 60s
Alternating Heel Touch	3x25 reps	rest: 60s