Free personalized workout plan

Core Strength V2.0

By Chris Stone

Experience
Intermediate (2-3 years)
Time
52 minutes/day | 3 days/week | 6 weeks
Good for
Gain Strength
Equipment
1 x Dumbbell, 1 x Kettlebell, Barbell, Bodyweight, Box, Crossover Cable Machine, Flat Bench, Pull up bar, Squat Rack
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

If you have not completed Core Strength V1.0, I would recommend running through this program first to lay down foundations for core strength. Just a quick reminder, the core is NOT the abdominals but is actually all muscles of the trunk. The principles behind core training are to place the body in an unstable environment to challenge core's stability remembering that the core's function is to stabilise the body during movement. Core Strength V2.0 is an advancement on V1.0 and runs for additional 2 weeks. It runs for 6 weeks in total. Week 1 and 2 focuses on 3 big barbell compound lifts - squat, deadlift, hip thrusts. From week 3 onwards, you will notice the inclusion of pause squat and deadlift - pausing will require a lot of core activation thus causing great adaptations in terms of core strength. There are also many accessory exercises to challenge the core through different movements in different planes. You may also notice the inclusion of some single sided work - single leg or single arm exercises are brilliant at building core stability and strength. After the 6 weeks, you can progress to the final program. 

Show More

Workout Overview



Barbell Squat To A Box demonstrationPlay Barbell Squat To A Box demonstration
5 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Cable Twist demonstrationPlay Cable Twist demonstration
3 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, 60s, (rest 60s)
Show Alternative Exercises

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Pallof Press demonstrationPlay Pallof Press demonstration
3 sets, 12 reps, (rest 120s)
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
3 sets, 60s, (rest 60s)
Show Alternative Exercises

Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
5 sets, 12 reps, (rest 120s)
Show Alternative Exercises
One-Arm Kettlebell Swing demonstrationPlay One-Arm Kettlebell Swing demonstration
3 sets, 12 reps, (rest 120s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Hanging Straight Leg Raise demonstrationPlay Hanging Straight Leg Raise demonstration
4 sets, 60s, (rest 60s)
Show Alternative Exercises

Date Created: 5/23/2019, EDT


Last Updated: 7/12/2021, EDT

Similar Workouts

More Workouts by Chris Stone

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.