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Core Strength V3.0

By Chris Stone

Experience
Advanced (3+ years)
Time
41 minutes/day | 3 days/week | 7 weeks
Good for
Gain Strength
Equipment
Barbell, Squat Rack, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Pull up bar, Weight Plate, Bodyweight, 1 x Kettlebell
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

The final program of the Core Strength program. 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 V3.0 is an advancement on V1.0 and V2.0 and runs for 6 weeks in total. Week 1 and 2 continues on from the end of V2.0 and continues to utilise pause squats and deadlift. Overhead Squat, one of the greatest core exercises is brought into the program. The load is heavy with many of the lifts and as the weeks progress, the number of reps will continue to drop whilst the load increases to drive training intensity up. As with the previous program there is also much single leg work - single leg exercises are brilliant core stabilisation and strength builders. There are also many accessory exercises to challenge the core through different movements in different planes. After the 6 weeks, you can progress to the final program. 

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Barbell Pause Front Squat demonstrationPlay Barbell Pause Front Squat demonstration
5 sets, 5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Cable Twist demonstrationPlay Cable Twist demonstration
3 sets, 6-10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 sets, 12 reps, (rest 120s)
-Wiper Pull-ups
Time between exercises: 60s
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Weighted Plank demonstrationPlay Weighted Plank demonstration
3 sets, 60s, (rest 60s)
Time between exercises: 60s
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Single-Leg Barbell Deadlift
6 sets, 5 reps, (rest 180s)
Time between exercises: 60s
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Pallof Press demonstrationPlay Pallof Press demonstration
3 sets, 6-10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
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Side Plank demonstrationPlay Side Plank demonstration
4 sets, 60s, (rest 60s)
Time between exercises: 60s
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Full Body

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Barbell Overhead Squat demonstrationPlay Barbell Overhead Squat demonstration
5 sets, 5 reps, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
3 sets, 6-10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Spider-Man Pushup demonstrationPlay Spider-Man Pushup demonstration
3 sets, 12 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Toes to Bar demonstrationPlay Toes to Bar demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
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Date Created: 5/23/2019, UTC


Last Updated: 10/1/2021, UTC

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