GeorgeTryfonos

Dec 30th 2018

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Core workouts

DOWNLOADS/VIEWS: 27/4819

RATING: 100 (FROM 1 JEFIT MEMBERS)

1 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This fitness routine is composed carefully chosen to hit all your core muscles. Use them to get a ripped and strength your core!!

Core Strength 1 8 exercises, 52 mins

Core Strength 2 8 exercises, 1 hr 3 mins

Barbell Ab Rollout	3x10 reps	rest: 60s
Machine Inverted Row	3x15 reps	rest: 60s
Decline Bench Leg Raise with Hip Thrust	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Bench Weighted Decline Crunch	3x15 reps	rest: 60s
	3x20 reps	rest: 60s
Alternating Leg Bridge	3x30 reps	rest: 60s

GiantSets Core 1 10 exercises, 57 mins

GiantSets Core 2 9 exercises, 55 mins

SuperSets Abs 1 10 exercises, 1 hr 17 mins

Hanging Leg Raise	3x15 reps	rest: 0s
Dumbbell Side Bend	3x15 reps	rest: 60s
Reverse Crunch	3x15 reps	rest: 0s
Dragon Flag	3x8 reps	rest: 60s
Stability Ball Pull-In	3x15 reps	rest: 0s
Cable Crunch Kneeling Rotation	3x30 reps	rest: 60s
Kettlebell Figure Eight	3x15 reps	rest: 0s
Cable Pallof Press with Rotation	3x6 reps	rest: 0s
Cable Pallof Press with Rotation	3x6 reps	rest: 60s
Weighted Trunk Rotation	1x300 reps	rest: 60s

SuperSets Abs 2 9 exercises, 1 hr 14 mins

Cable Reverse Wood Chop	3x15 reps	rest: 0s
Side Bridge	3x15 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 0s
Jackknife Sit-Up	3x15 reps	rest: 60s
Machine Ab Crunch	3x15 reps	rest: 0s
Toe Touches	3x15 reps	rest: 60s
Decline Bench Leg Raise with Hip Thrust	3x15 reps	rest: 0s
Superman	3x15 reps	rest: 60s
Weighted Trunk Rotation	1x300 reps	rest: 60s

Tabata 20sec Core 1 25 exercises, 1 hr 33 mins

Leg Raise	2x10 reps	rest: 0s
Toe Touches	2x10 reps	rest: 0s
Air Bike	2x10 reps	rest: 0s
Jackknife Sit-Up	2x10 reps	rest: 0s
Leg Raise	2x10 reps	rest: 0s
Toe Touches	2x10 reps	rest: 0s
Air Bike	2x10 reps	rest: 0s
Jackknife Sit-Up	2x10 reps	rest: 90s
Alternating Reverse Hyper (Flat Bench)	2x10 reps	rest: 0s
Decline Bench Alternating Leg Raise	2x10 reps	rest: 0s
Mountain Climber	2x10 reps	rest: 0s
	2x10 reps	rest: 0s
Alternating Reverse Hyper (Flat Bench)	2x10 reps	rest: 0s
Decline Bench Alternating Leg Raise	2x10 reps	rest: 0s
Mountain Climber	2x10 reps	rest: 0s
	2x10 reps	rest: 90s
Crunch	2x10 reps	rest: 0s
Weight Plate Russian Twist	2x10 reps	rest: 0s
Scissor Kick	2x10 reps	rest: 0s
Back Extension (Prone)	2x10 reps	rest: 0s
Crunch	2x10 reps	rest: 0s
Weight Plate Russian Twist	2x10 reps	rest: 0s
Scissor Kick	2x10 reps	rest: 0s
Back Extension (Prone)	2x10 reps	rest: 90s
Weighted Trunk Rotation	1x300 reps	rest: 60s

GiantSets Core 3 10 exercises, 1 hr 19 mins