Strong & Powerful Core

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2 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This strong and powerful core routine offers two training sessions. Each session is an interval based workout, where you're asked to exercise for a specific amount of time rather than repetitions.

Day 1: offers a 10-minute session covering 10 sets.

Day 2: includes a second 10-minute session comprised of 8 sets.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Coach

Day 1
Day 2

Workout 1: Workout time: 10-minutes (10 sets) 6 exercises, 9 mins

Bird Dog	1x0 reps • 60s	rest: 0s
Side Bridge	1x8 reps • 35s	rest: 20s
Crunch	1x0 reps • 35s	rest: 20s
Bench Hip Thrust	3x0 reps • 30s	rest: 20s
Hundreds	2x0 reps • 30s	rest: 20s
Reverse Hyper (Flat Bench)	2x0 reps • 30s	rest: 20s

Workout 2: Workout time: 10-minutes (8 sets) 6 exercises, 9 mins

Weighted Crunch	2x0 reps • 40s	rest: 30s
Weight Plate Rotation	2x0 reps • 35s	rest: 30s
Seated Leg Tuck	1x0 reps • 35s	rest: 30s
Dragon Flag	1x0 reps • 35s	rest: 30s
Bench Plank	1x8 reps • 40s	rest: 30s
Forearm Plank with Hip Abduction	1x0 reps • 40s	rest: 10s