Core workouts
Shared By : GeorgeTryfonos VIP
Frequency : 2 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 13 / 723

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Description

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

Day 1 Core Strength 1
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 45 sec 10 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 45 sec 15 3 Progress Chart

Abs

Landmine 180's 45 sec 15 3 Progress Chart

Abs

Exercise Ball Pull In Exercise Ball Pull In 45 sec 15 3 Progress Chart

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 45 sec 15 3 Progress Chart

Abs

Cable Crunch Cable Crunch 45 sec 15 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 45 sec 15 3 Progress Chart

Abs

Plank Plank 45 sec - 3 Progress Chart
Day 2 Core Strength 2
Muscle Exercise Name Timer Reps Sets Track

Abs

Barbell Ab Rollout Barbell Ab Rollout 60 sec 10 3 Progress Chart

Back

Inverted Row Inverted Row 60 sec 15 3 Progress Chart

Abs

Decline Bench Leg Raise with Hip Thrust Decline Bench Leg Raise with Hip Thrust 60 sec 15 3 Progress Chart

Abs

Landmine 180's 60 sec 15 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 10 3 Progress Chart

Abs

Weight Plate  Decline Crunch Weight Plate Decline Crunch 60 sec 15 3 Progress Chart

Abs

Bird-Dog Plank 60 sec - 3 Progress Chart

Abs

Alternate Leg Bridge Alternate Leg Bridge 60 sec 30 3 Progress Chart
Day 3 GiantSets Core 1
Muscle Exercise Name Timer Reps Sets Track

Abs

Cable Wood Chops Cable Wood Chops 0 sec 10 3 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 0 sec 10 3 Progress Chart

Abs

Plank Plank 0 sec - 3 Progress Chart

Abs

Decline Bench Leg Raise Decline Bench Leg Raise 90 sec 15 3 Progress Chart

Abs

Hip Thrusts Hip Thrusts 0 sec 15 3 Progress Chart

Abs

Weighted Crunches Weighted Crunches 0 sec 15 3 Progress Chart

Upper Legs

Mountain Climbers Mountain Climbers 90 sec 15 3 Progress Chart

Abs

Dragon Flag Dragon Flag 0 sec 8 3 Progress Chart

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 0 sec 26 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 90 sec 15 3 Progress Chart
Day 4 GiantSets Core 2
Muscle Exercise Name Timer Reps Sets Track

Abs

Barbell Ab Rollout Barbell Ab Rollout 0 sec 10 3 Progress Chart

Abs

Landmine 180's 0 sec 10 3 Progress Chart

Back

Back Extension Machine Back Extension Machine 90 sec 15 3 Progress Chart

Back

Inverted Row Inverted Row 0 sec 15 3 Progress Chart

Abs

Decline Crunch Decline Crunch 0 sec 15 3 Progress Chart

Abs

Seated Leg Tucks Seated Leg Tucks 90 sec 20 3 Progress Chart

Abs

Cable Crunch Cable Crunch 0 sec 20 3 Progress Chart

Abs

Windshield Wipers Windshield Wipers 0 sec 15 3 Progress Chart

Abs

Superman Leg Stretch Superman Leg Stretch 90 sec - 3 Progress Chart
Day 5 SuperSets Abs 1
Muscle Exercise Name Timer Reps Sets Track

Abs

Hanging Leg Raise Hanging Leg Raise 0 sec 15 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 15 3 Progress Chart

Abs

Reverse Crunch Reverse Crunch 0 sec 15 3 Progress Chart

Abs

Dragon Flag Dragon Flag 60 sec 8 3 Progress Chart

Abs

Exercise Ball Pull In Exercise Ball Pull In 0 sec 15 3 Progress Chart

Abs

Cable Kneeling Crunch with Alternating Oblique Twists Cable Kneeling Crunch with Alternating Oblique Twists 60 sec 30 3 Progress Chart

Abs

Kettlebell Figure Eight Kettlebell Figure Eight 0 sec 15 3 Progress Chart

Abs

Cable Pallof Press with Rotation Cable Pallof Press with Rotation 0 sec 6 3 Progress Chart

Abs

Cable Pallof Press with Rotation Cable Pallof Press with Rotation 60 sec 6 3 Progress Chart

Abs

Weight Plate Oblique Twists Weight Plate Oblique Twists 60 sec 300 1 Progress Chart
Day 6 SuperSets Abs 2
Muscle Exercise Name Timer Reps Sets Track

Abs

Cable Reverse Wood Chops Cable Reverse Wood Chops 0 sec 15 3 Progress Chart

Abs

Side Bridge Side Bridge 60 sec - 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 0 sec 15 3 Progress Chart

Abs

Jackknife Sit up Jackknife Sit up 60 sec 15 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 0 sec 15 3 Progress Chart

Abs

Toe Touchers Toe Touchers 60 sec 15 3 Progress Chart

Abs

Decline Bench Leg Raise with Hip Thrust Decline Bench Leg Raise with Hip Thrust 0 sec 15 3 Progress Chart

Back

Superman Superman 60 sec - 3 Progress Chart

Abs

Weight Plate Oblique Twists Weight Plate Oblique Twists 60 sec 300 1 Progress Chart
Day 7 Tabata 20sec Core 1
Muscle Exercise Name Timer Reps Sets Track

Abs

Leg Raise Leg Raise 0 sec 10 2 Progress Chart

Abs

Toe Touchers Toe Touchers 0 sec 10 2 Progress Chart

Abs

Air Bike Air Bike 0 sec 10 2 Progress Chart

Abs

Jackknife Sit up Jackknife Sit up 0 sec 10 2 Progress Chart

Abs

Leg Raise Leg Raise 0 sec 10 2 Progress Chart

Abs

Toe Touchers Toe Touchers 0 sec 10 2 Progress Chart

Abs

Air Bike Air Bike 0 sec 10 2 Progress Chart

Abs

Jackknife Sit up Jackknife Sit up 90 sec 10 2 Progress Chart

Abs

Alternate Leg Reverse Hyper on Flat Bench Alternate Leg Reverse Hyper on Flat Bench 0 sec 10 2 Progress Chart

Abs

Decline Bench Alternate Leg Raise Decline Bench Alternate Leg Raise 0 sec 10 2 Progress Chart

Upper Legs

Mountain Climbers Mountain Climbers 0 sec 10 2 Progress Chart

Upper Legs

Burpee 0 sec 10 2 Progress Chart

Abs

Alternate Leg Reverse Hyper on Flat Bench Alternate Leg Reverse Hyper on Flat Bench 0 sec 10 2 Progress Chart

Abs

Decline Bench Alternate Leg Raise Decline Bench Alternate Leg Raise 0 sec 10 2 Progress Chart

Upper Legs

Mountain Climbers Mountain Climbers 0 sec 10 2 Progress Chart

Upper Legs

Burpee 90 sec 10 2 Progress Chart

Abs

Crunches Crunches 0 sec 10 2 Progress Chart

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 0 sec 10 2 Progress Chart

Abs

Scissor Kick Scissor Kick 0 sec 10 2 Progress Chart

Back

Lower Back Curl Lower Back Curl 0 sec - 2 Progress Chart

Abs

Crunches Crunches 0 sec 10 2 Progress Chart

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 0 sec 10 2 Progress Chart

Abs

Scissor Kick Scissor Kick 0 sec 10 2 Progress Chart

Back

Lower Back Curl Lower Back Curl 90 sec - 2 Progress Chart

Abs

Weight Plate Oblique Twists Weight Plate Oblique Twists 60 sec 300 1 Progress Chart
Day 8 GiantSets Core 3
Muscle Exercise Name Timer Reps Sets Track

Abs

Hanging Leg Raise Hanging Leg Raise 0 sec 15 3 Progress Chart

Abs

Exercise Ball Pull In Exercise Ball Pull In 0 sec 20 3 Progress Chart

Abs

Dumbbell Two Arm Side Bend Dumbbell Two Arm Side Bend 60 sec 20 3 Progress Chart

Abs

Windshield Wipers Windshield Wipers 0 sec 15 3 Progress Chart

Abs

Leg Raise Leg Raise 0 sec 15 3 Progress Chart

Abs

Alternate Leg Bridge Alternate Leg Bridge 60 sec 20 3 Progress Chart

Abs

Reverse Crunch Reverse Crunch 0 sec 20 3 Progress Chart

Abs

Plank Plank 0 sec - 3 Progress Chart

Abs

Alternate Heel Touchers Alternate Heel Touchers 60 sec 20 3 Progress Chart

Abs

Weight Plate Oblique Twists Weight Plate Oblique Twists 60 sec 300 1 Progress Chart