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Core Strength V1.0

By Chris Stone

Experience
Beginner (1-2 years)
Time
38 minutes/day | 3 days/week | 6 weeks
Good for
Build Muscle, Gain Strength
Equipment
Bodyweight, Box, Dumbbell, Pull up bar, Suspension (TRX)
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
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 not the core in it's entirety. The core is every muscle group outwith of the arms and the legs - basically, all muscles of the trunk of the body. The core's function is to stabilise the body and movement. There are many different methods we can use to challenge the core and focusing on abdominal crunches is not an effective method. Remember that the core's function is to stabilise therefore, we must concentrate on movements that will place your body in an unstable environment. In doing so, your core will have to engage in order to hold you in the correct position and maintain solid form. The Core Strength Version Programs will start with beginner workouts and then progress to intermediate and advanced core strengthening programs. V1.0 is a 4 week program with week 1 and 2 focusing on bodyweight exercise before progressing into free weight resistance exercises in week 3 and 4. Completing this program will lay the foundations for the following 2 programs. Once you have worked through this program, you are then ready to move onto Core Strength V2.0. 

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Workout Overview



Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
5 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
5 sets, 15 reps, (rest 60s)
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Plank demonstrationPlay Plank demonstration
5 sets, 30s, (rest 60s)
Show Alternative Exercises

Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
5 sets, 15 reps, (rest 60s)
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Suspended Row demonstrationPlay Suspended Row demonstration
5 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
4 sets, 30s, (rest 60s)
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Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
5 sets, 15 reps, (rest 60s)
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Push-up demonstrationPlay Push-up demonstration
5 sets, 15 reps, (rest 60s)
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Hanging Straight Leg Raise
4 sets, 30s, (rest 60s)
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Date Created: 5/14/2019, UTC


Last Updated: 5/30/2021, UTC

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