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Core Strength Program

Author

Christopher Stone

Genders

Female, Male

Experience

Beginner (1-2 years)

Time

39 minutes

Workout Type

Muscle Focus

Days per week

3 days

Average Exertion

30%

Average Cardio Intensity

30%

Equipment

Bodyweight

Goals

Build Muscle, Gain Strength, Increase Stamina, Tone Body
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 incr

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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. Side-to-side Hip Dip Plank4 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

Day 4

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Rest Day

Day 5

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Rest Day

Day 6

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Rest Day

Day 7

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Rest Day

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. Side-to-side Hip Dip Plank4 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

Day 4

Scroll to top
Rest Day

Day 5

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Rest Day

Day 6

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Rest Day

Day 7

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Rest Day

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. Side-to-side Hip Dip Plank4 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

Day 4

Scroll to top
Rest Day

Day 5

Scroll to top
Rest Day

Day 6

Scroll to top
Rest Day

Day 7

Scroll to top
Rest Day

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. Side-to-side Hip Dip Plank4 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

Day 4

Scroll to top
Rest Day

Day 5

Scroll to top
Rest Day

Day 6

Scroll to top
Rest Day

Day 7

Scroll to top
Rest Day

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Date Created: 3/30/20, 5:01 AM

Last Updated: 3/30/20, 5:49 AM