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

Source

myworkouts

Equipment

Bodyweight

Average Exertion

Average Cardio Intensity

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

Equipment

Bodyweight

Avg Exertion

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Dead Bug ▶	4 sets	8 reps	90s
2. Alternate Heel Touchers Tutorial Alternate Heel Touchers by Get Right Results	4 sets	8 reps	90s
3. Plank The Core-Training Workout: Plank by ExperienceLifeMag	4 sets	8 reps	90s	add rotations

Day 2

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Exercise	Sets	Reps	Rest
1. Crunches ▶	4 sets	8 reps	90s
2. Plank Swivels Prone Hip Swivel (Plank) by PowerMonkeyFitness	4 sets	8 reps	90s
3. Inchworm ▶	4 sets	8 reps	90s

Day 3

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Exercise	Sets	Reps	Rest	Notes
1. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	4 sets	8 reps	90s
2. Russian Twist ▶	4 sets	8 reps	90s
3. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	4 sets	8 reps	90s	Slow

Week 2

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Dead Bug ▶	4 sets	12 reps	90s
2. Alternate Heel Touchers Tutorial Alternate Heel Touchers by Get Right Results	4 sets	12 reps	90s
3. Plank The Core-Training Workout: Plank by ExperienceLifeMag	4 sets	12 reps	90s	add rotations

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Crunches ▶	4 sets	12 reps	90s
2. Plank Swivels Prone Hip Swivel (Plank) by PowerMonkeyFitness	4 sets	12 reps	90s
3. Inchworm ▶	4 sets	12 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	4 sets	12 reps	90s
2. Russian Twist ▶	4 sets	12 reps	90s
3. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	4 sets	12 reps	90s	Slow

Week 3

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Dead Bug ▶	4 sets	16 reps	90s
2. Alternate Heel Touchers Tutorial Alternate Heel Touchers by Get Right Results	4 sets	16 reps	90s
3. Plank The Core-Training Workout: Plank by ExperienceLifeMag	4 sets	16 reps	90s	add rotations

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Crunches ▶	4 sets	16 reps	90s
2. Plank Swivels Prone Hip Swivel (Plank) by PowerMonkeyFitness	4 sets	16 reps	90s
3. Inchworm ▶	4 sets	16 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	4 sets	16 reps	90s
2. Russian Twist ▶	4 sets	16 reps	90s
3. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	4 sets	16 reps	90s	Slow

Week 4

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Dead Bug ▶	4 sets	20 reps	90s
2. Alternate Heel Touchers Tutorial Alternate Heel Touchers by Get Right Results	4 sets	20 reps	90s
3. Plank The Core-Training Workout: Plank by ExperienceLifeMag	4 sets	20 reps	90s	add rotations

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Crunches ▶	4 sets	16 reps	90s
2. Plank Swivels Prone Hip Swivel (Plank) by PowerMonkeyFitness	4 sets	16 reps	90s
3. Inchworm ▶	4 sets	16 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	4 sets	16 reps	90s
2. Russian Twist ▶	4 sets	16 reps	90s
3. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	4 sets	16 reps	90s	Slow

Core Strength Program

Workout Overview

Week 1

Week 1

Day 1

Day 2

Day 3

Week 2

Day 1

Day 2

Day 3

Week 3

Day 1

Day 2

Day 3

Week 4

Day 1

Day 2

Day 3

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