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 Bug
Dead Bug
4 sets8 reps90s
2. Alternate Heel Touchers4 sets8 reps90s
3. Plank4 sets8 reps90s
add rotations

ExerciseSetsRepsRestNotes
1. Crunches
Crunches
4 sets8 reps90s
2. Plank Swivels4 sets8 reps90s
3. Inchworm
Inchworm
4 sets8 reps90s

Week 2



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

ExerciseSetsRepsRestNotes
1. Crunches
Crunches
4 sets12 reps90s
2. Plank Swivels4 sets12 reps90s
3. Inchworm
Inchworm
4 sets12 reps90s

Week 3



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

ExerciseSetsRepsRestNotes
1. Crunches
Crunches
4 sets16 reps90s
2. Plank Swivels4 sets16 reps90s
3. Inchworm
Inchworm
4 sets16 reps90s

Week 4



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

ExerciseSetsRepsRestNotes
1. Crunches
Crunches
4 sets16 reps90s
2. Plank Swivels4 sets16 reps90s
3. Inchworm
Inchworm
4 sets16 reps90s

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


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

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