Free personalized workout plan

Core Strength V1.0

By Chris 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)
Description

Core Strength is often misunderstood. If you ask most gym members where their core is, many of them will probably point to their abdominals. Whilst the abdominals are part of the core, they are

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Equipment

Bodyweight, Box, Dumbbell, Pull up bar, Suspension (TRX)

Average Exertion

50%

Average Cardio Intensity

30%

Workout Type

Full Body

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)
Description

Core Strength is often misunderstood. If you ask most gym members where their core is, many of them will probably point to their abdominals. Whilst the abdominals are part of the core, they are

Show More

Equipment

Bodyweight, Box, Dumbbell, Pull up bar, Suspension (TRX)

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

30%

Workout Overview

Week 1


Week 2


Week 3



ExerciseSetsRepsRestNotes
1. Goblet Squat
Goblet Squat
5 sets15 reps60s
2. Pull-up5 sets15 reps60s
3. Plank5 sets30 - 60s60s

ExerciseSetsRepsRestNotes
1. Dumbbell Lunges
Dumbbell Lunges
5 sets15 reps60s
2. Suspended Row5 sets15 reps60s
3. General Side Plank
General Side Plank
4 sets30s60s

ExerciseSetsRepsRestNotes
1. Dumbbell Glute Bridge
Dumbbell Glute Bridge
5 sets15 reps60s
2. Push-up5 sets15 reps60s
3. Hanging Straight Leg Raise
Hanging Straight Leg Raise
4 sets30s60s

Week 4



ExerciseSetsRepsRestNotes
1. Goblet Squat
Goblet Squat
5 sets15 reps60s
2. Pull-up5 sets15 reps60s
3. Plank5 sets30 - 60s60s

ExerciseSetsRepsRestNotes
1. Dumbbell Lunges
Dumbbell Lunges
5 sets15 reps60s
2. Suspended Row5 sets15 reps60s
3. General Side Plank
General Side Plank
4 sets30s60s

ExerciseSetsRepsRestNotes
1. Dumbbell Glute Bridge
Dumbbell Glute Bridge
5 sets15 reps60s
2. Push-up5 sets15 reps60s
3. Hanging Straight Leg Raise
Hanging Straight Leg Raise
4 sets30s60s

Date Created: 5/14/19, 8:53 PM


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

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