Free personalized workout plan

Core Strength Program

By Christopher Stone

Experience

Beginner (1-2 years)

Days per week

3 days

Time

39 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
Description

The core strength program is designed to improve the strength of the abs, obliques, and lower back muscles. The sessions follow a simple structure of 3 exercises per workout - one ab exercise, one obl

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Equipment

Bodyweight

Average Exertion

30%

Average Cardio Intensity

30%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

39 minutes

Genders

Female, Male

Days per week

3 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
Description

The core strength program is designed to improve the strength of the abs, obliques, and lower back muscles. The sessions follow a simple structure of 3 exercises per workout - one ab exercise, one obl

Show More

Equipment

Bodyweight

Avg Exertion

30%

Workout Type

Muscle Focus

Avg Cardio Intensity

30%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1. Dead Bug4 sets8 reps90s
2. Alternate Heel Touchers4 sets8 reps90s
3. Plank4 sets8 reps90s
add rotations

ExerciseSetsRepsRestNotes
1. Crunches4 sets8 reps90s
2. Plank Swivels4 sets8 reps90s
3. Inchworm4 sets8 reps90s

ExerciseSetsRepsRestNotes
1. Lying Knee Raise (on floor)4 sets8 reps90s
2. Russian Twist4 sets8 reps90s
3. Mountain Climber4 sets8 reps90s
Slow

Week 2



ExerciseSetsRepsRestNotes
1. Dead Bug4 sets12 reps90s
2. Alternate Heel Touchers4 sets12 reps90s
3. Plank4 sets12 reps90s
add rotations

ExerciseSetsRepsRestNotes
1. Crunches4 sets12 reps90s
2. Plank Swivels4 sets12 reps90s
3. Inchworm4 sets12 reps90s

ExerciseSetsRepsRestNotes
1. Lying Knee Raise (on floor)4 sets12 reps90s
2. Russian Twist4 sets12 reps90s
3. Mountain Climber4 sets12 reps90s
Slow

Week 3



ExerciseSetsRepsRestNotes
1. Dead Bug4 sets16 reps90s
2. Alternate Heel Touchers4 sets16 reps90s
3. Plank4 sets16 reps90s
add rotations

ExerciseSetsRepsRestNotes
1. Crunches4 sets16 reps90s
2. Plank Swivels4 sets16 reps90s
3. Inchworm4 sets16 reps90s

ExerciseSetsRepsRestNotes
1. Lying Knee Raise (on floor)4 sets16 reps90s
2. Russian Twist4 sets16 reps90s
3. Mountain Climber4 sets16 reps90s
Slow

Week 4



ExerciseSetsRepsRestNotes
1. Dead Bug4 sets20 reps90s
2. Alternate Heel Touchers4 sets20 reps90s
3. Plank4 sets20 reps90s
add rotations

ExerciseSetsRepsRestNotes
1. Crunches4 sets16 reps90s
2. Plank Swivels4 sets16 reps90s
3. Inchworm4 sets16 reps90s

ExerciseSetsRepsRestNotes
1. Lying Knee Raise (on floor)4 sets16 reps90s
2. Russian Twist4 sets16 reps90s
3. Mountain Climber4 sets16 reps90s
Slow
Date Created: 3/30/20, 5:01 AM

Last Updated: 8/17/20, 4:39 PM

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