Interval-based Core Routine

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RATING: 98 (FROM 1 JEFIT MEMBERS)

3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This core program is based off Dr. Stuart McGills best-selling book, Back Mechanics. He is one of the leading back experts in the world. His program is basically a core stabilization routine. His plan includes the following 4 movements:

*Cat/Camel Stretch (2 sets x 8 reps)
*Bird Dog (6/4/2 reps. with 10-second hold times)
*Curl-Up (6/4/2 reps. with 10-second hold times)
*Side Bridge (6/4/2 reps. with 10-second hold times)

*Walking (30-minutes/20-minutes/30-minutes - 3x/day)

Jefit will follow a similar protocol but rather than a traditional repetitions based plan, will use an interval based plan so it "flows" better on the app

The Jefit plan follows this template:

**Cat Stretch 2 x 30-seconds each
**Superman Stretch (3 sets, 60/40/20-seconds per set)
**Sit-Up (3 sets, 60/40/20-seconds per set)
**Side Bridge (3 sets, 60/40/20-seconds per set)

For best results, add in some foam rolling prior to each session. Roll out with a foam roller or tennis ball, releasing each major muscle group for 2-minutes. For example, quadriceps/hamstrings/glutes/calf/glutes/back for 2-minutes each area.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team

Monday
Wednesday
Friday

Core Workout 1 11 exercises, 44 mins

Cat Stretch	2x0 reps • 30s	rest: 30s
Bird Dog	1x0 reps • 60s	rest: 30s
Bird Dog	1x0 reps • 40s	rest: 30s
Bird Dog	1x0 reps • 20s	rest: 30s
Sit-Up	1x0 reps • 60s	rest: 30s
Sit-Up	1x0 reps • 40s	rest: 30s
Sit-Up	1x0 reps • 20s	rest: 30s
Side Bridge	1x10 reps • 60s	rest: 30s
Side Bridge	1x10 reps • 40s	rest: 30s
Side Bridge	1x10 reps • 20s	rest: 30s
Walking	0x0 reps	rest: 30s

Core Workout 2 11 exercises, 44 mins

Cat Stretch	2x0 reps • 30s	rest: 30s
Bird Dog	1x0 reps • 60s	rest: 30s
Bird Dog	1x0 reps • 40s	rest: 30s
Bird Dog	1x0 reps • 20s	rest: 30s
Sit-Up	1x0 reps • 60s	rest: 30s
Sit-Up	1x0 reps • 40s	rest: 30s
Sit-Up	1x0 reps • 20s	rest: 30s
Side Bridge	1x10 reps • 60s	rest: 30s
Side Bridge	1x10 reps • 40s	rest: 30s
Side Bridge	1x10 reps • 20s	rest: 30s
Walking	0x0 reps	rest: 30s

Core Workout 3 11 exercises, 44 mins

Cat Stretch	2x0 reps • 30s	rest: 30s
Bird Dog	1x0 reps • 60s	rest: 30s
Bird Dog	1x0 reps • 40s	rest: 30s
Bird Dog	1x0 reps • 20s	rest: 30s
Sit-Up	1x0 reps • 60s	rest: 30s
Sit-Up	1x0 reps • 40s	rest: 30s
Sit-Up	1x0 reps • 20s	rest: 30s
Side Bridge	1x10 reps • 60s	rest: 30s
Side Bridge	1x10 reps • 40s	rest: 30s
Side Bridge	1x10 reps • 20s	rest: 30s
Walking	0x0 reps	rest: 30s