Free personalized workout plan

Core Strength Program

By Christopher Stone

Experience
Beginner (1-2 years)
Time
39 minutes/day | 3 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, Increase Stamina, Tone Body
Equipment
Bodyweight
Statistics
Average Cardio Intensity
30%
Average Exertion
30%
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 oblique exercise and one full-body strength & stability exercise. As with the other programs, the training volume gradually increases as the weeks progress to provide the muscles with a training stimulus powerful enough to bring about improvements in muscular strength and endurance. The volume incrementally increases by adding 4 reps to each exercise with every week that passes.

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Workout Overview



Dead Bug
4 sets, 8 reps, (rest 90s)
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Alternate Heel Touchers demonstrationPlay Alternate Heel Touchers demonstration
4 sets, 8 reps, (rest 90s)
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Plank demonstrationPlay Plank demonstration
4 sets, 8 reps, (rest 90s)
add rotations
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Crunches
4 sets, 8 reps, (rest 90s)
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Plank Swivels demonstrationPlay Plank Swivels demonstration
4 sets, 8 reps, (rest 90s)
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Inchworm
4 sets, 8 reps, (rest 90s)
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Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
4 sets, 8 reps, (rest 90s)
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Russian Twist
4 sets, 8 reps, (rest 90s)
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Mountain Climber demonstrationPlay Mountain Climber demonstration
4 sets, 8 reps, (rest 90s)
Slow
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Date Created: 3/30/2020, UTC


Last Updated: 8/17/2020, UTC

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