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Core Stability Builder

By Pedro Bernandes

Experience
Intermediate (2-3 years)
Time
45 minutes/day | 4 days/week
Good for
Athletic Performance, Gain Strength, Tone Body
Equipment
1 x Dumbbell, 2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Single Grip Handle Strap
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description

The "core" is often used in relation to the abdominal muscles. However, the core is the entire trunk of the body - all muscles excluding the musculature of the limbs. The function of the core is to stabilise the body. So, to challenge and strengthen the core, sit-ups are not going to do it. What we need to focus on is compound exercises which put the body in an unstable environment - in doing so, the core will have to engage in order to stabilise the body and control the movement. This program has 4 sessions per week focusing on these unstable compound lifts in order to build core strength and stability. You may notice that the program includes many overhead exercises - this is because overhead exercises are fantastic at challenging the core. You'll also notice that there are no specific "ab" exercises - remember, we are focusing on the entirety of the core and not just a specific muscle of the core. The sessions will challenge the whole body and within a few weeks of the program you should be feeling more stable and strong. As you work your way through the 4 weeks, you need to think about pushing the intensity a bit by adding more load - if we fail to do this, the body may not optimally change. Challenge brings about change. 

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Barbell Overhead Squat demonstrationPlay Barbell Overhead Squat demonstration
4 sets, 6 reps, (rest 120s)
-With barbell
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 6 reps, (rest 120s)
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Hanging Straight Leg Raise demonstrationPlay Hanging Straight Leg Raise demonstration
4 sets, 6 - 12 reps, (rest 120s)
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Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
4 sets, 6 reps, (rest 120s)
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Suitcase Dumbbell Carry demonstrationPlay Suitcase Dumbbell Carry demonstration
4 sets, 20s, (rest 120s)
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 6 reps, (rest 120s)
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Cable Twist demonstrationPlay Cable Twist demonstration
4 sets, 6 reps, (rest 120s)
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Barbell Ab Rollout - On Knees demonstrationPlay Barbell Ab Rollout - On Knees demonstration
4 sets, 6 - 12 reps, (rest 120s)
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Dumbbell Overhead Lunge demonstrationPlay Dumbbell Overhead Lunge demonstration
4 sets, 6 reps, (rest 120s)
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Suitcase Dumbbell Carry demonstrationPlay Suitcase Dumbbell Carry demonstration
4 sets, 20s, (rest 120s)
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Plank demonstrationPlay Plank demonstration
4 sets, 30 - 60s, (rest 120s)
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Date Created: 12/19/2018, EST


Last Updated: 9/12/2020, EDT

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