Free personalized workout plan

Core Workout 1.1

By Pedro Bernardes

Experience

Beginner (1-2 years)

Days per week

3 days

Time

50 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

Core workouts are very important for several reasons. You can better develop your other muscles, you will have a better posture every day or simply you just want a 6 pack. To tone your body is

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, Other

Average Exertion

40%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

50 minutes

Genders

Female, Male

Days per week

3 days

Goals

Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

Core workouts are very important for several reasons. You can better develop your other muscles, you will have a better posture every day or simply you just want a 6 pack. To tone your body is

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Other

Avg Exertion

40%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

Week 1

Physiological effect: Morphological gains. Increase in muscle tonus and strength by recruiting more muscle fibers.

Training characteristics: Core only workout. Adding Super Sets increases volume and intensity of training and increases local muscular endurance.

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set. 


ExerciseSetsRepsRestNotes
1A. Plank3 sets40, 50, 60s60s
With arms in Bosu
1B. Lying Floor Leg Raise3 sets40, 50, 60 reps60s
Isometric (Keep your legs as lower as you can without moving)
2A. Twisting Hanging Knee Raise3 sets14, 12, 10 reps60s
One side at the time, changing with no rest between
2B. Seated Barbell Good Morning3 sets14, 12, 10 reps60s
3A. Crunches3 sets14, 12, 10 reps60s
With feet together and knees to the side
3B. Low Wood Chop3 sets14, 12, 10 reps60s
One side at the time, changing with no rest between
4A. Weighted Side Touches3 sets14, 12, 10 reps60s
With legs stretched as much as possible and hoovering the floor. One side at the time, changing with no rest between.
4B. Seated Dumbbell Side Bends3 sets14, 12, 10 reps60s

ExerciseSetsRepsRestNotes
1A. Plank3 sets40, 50, 60s60s
With arms in Bosu
1B. Lying Floor Leg Raise3 sets40, 50, 60 reps60s
Isometric (Keep your legs as lower as you can without moving)
2A. Twisting Hanging Knee Raise3 sets14, 12, 10 reps60s
One side at the time, changing with no rest between
2B. Seated Barbell Good Morning3 sets14, 12, 10 reps60s
3A. Crunches3 sets14, 12, 10 reps60s
With feet together and knees to the side
3B. Low Wood Chop3 sets14, 12, 10 reps60s
One side at the time, changing with no rest between
4A. Weighted Side Touches3 sets14, 12, 10 reps60s
With legs stretched as much as possible and hoovering the floor. One side at the time, changing with no rest between.
4B. Seated Dumbbell Side Bends3 sets14, 12, 10 reps60s

ExerciseSetsRepsRestNotes
1A. Plank3 sets40, 50, 60s60s
With arms in Bosu
1B. Lying Floor Leg Raise3 sets40, 50, 60 reps60s
Isometric (Keep your legs as lower as you can without moving)
2A. Twisting Hanging Knee Raise3 sets14, 12, 10 reps60s
One side at the time, changing with no rest between
2B. Seated Barbell Good Morning3 sets14, 12, 10 reps60s
3A. Crunches3 sets14, 12, 10 reps60s
With feet together and knees to the side
3B. Low Wood Chop3 sets14, 12, 10 reps60s
One side at the time, changing with no rest between
4A. Weighted Side Touches3 sets14, 12, 10 reps60s
With legs stretched as much as possible and hoovering the floor. One side at the time, changing with no rest between.
4B. Seated Dumbbell Side Bends3 sets14, 12, 10 reps60s

Week 2

Load: Increase by 5 to 15% in all exercises

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set. 


ExerciseSetsRepsRestNotes
1A. Plank3 sets40, 50, 60s45s
With arms in Bosu
1B. Lying Floor Leg Raise3 sets40, 50, 60 reps45s
Isometric (Keep your legs as lower as you can without moving)
2A. Twisting Hanging Knee Raise3 sets14, 12, 10 reps45s
One side at the time, changing with no rest between
2B. Seated Barbell Good Morning3 sets14, 12, 10 reps45s
3A. Crunches3 sets14, 12, 10 reps45s
With feet together and knees to the side
3B. Low Wood Chop3 sets14, 12, 10 reps45s
One side at the time, changing with no rest between
4A. Weighted Side Touches3 sets14, 12, 10 reps45s
With legs stretched as much as possible and hoovering the floor. One side at the time, changing with no rest between.
4B. Seated Dumbbell Side Bends3 sets14, 12, 10 reps45s

ExerciseSetsRepsRestNotes
1A. Plank3 sets40, 50, 60s45s
With arms in Bosu
1B. Lying Floor Leg Raise3 sets40, 50, 60 reps45s
Isometric (Keep your legs as lower as you can without moving)
2A. Twisting Hanging Knee Raise3 sets14, 12, 10 reps45s
One side at the time, changing with no rest between
2B. Seated Barbell Good Morning3 sets14, 12, 10 reps45s
3A. Crunches3 sets14, 12, 10 reps45s
With feet together and knees to the side
3B. Low Wood Chop3 sets14, 12, 10 reps45s
One side at the time, changing with no rest between
4A. Weighted Side Touches3 sets14, 12, 10 reps45s
With legs stretched as much as possible and hoovering the floor. One side at the time, changing with no rest between.
4B. Seated Dumbbell Side Bends3 sets14, 12, 10 reps45s

ExerciseSetsRepsRestNotes
1A. Plank3 sets40, 50, 60s45s
With arms in Bosu
1B. Lying Floor Leg Raise3 sets40, 50, 60 reps45s
Isometric (Keep your legs as lower as you can without moving)
2A. Twisting Hanging Knee Raise3 sets14, 12, 10 reps45s
One side at the time, changing with no rest between
2B. Seated Barbell Good Morning3 sets14, 12, 10 reps45s
3A. Crunches3 sets14, 12, 10 reps45s
With feet together and knees to the side
3B. Low Wood Chop3 sets14, 12, 10 reps45s
One side at the time, changing with no rest between
4A. Weighted Side Touches3 sets14, 12, 10 reps45s
With legs stretched as much as possible and hoovering the floor. One side at the time, changing with no rest between.
4B. Seated Dumbbell Side Bends3 sets14, 12, 10 reps45s

Week 3

Load: Increase by 5 to 15% in all exercises

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set. 


ExerciseSetsRepsRestNotes
1A. Plank3 sets40, 50, 60s30s
With arms in Bosu
1B. Lying Floor Leg Raise3 sets40, 50, 60 reps30s
Isometric (Keep your legs as lower as you can without moving)
2A. Twisting Hanging Knee Raise3 sets14, 12, 10 reps30s
One side at the time, changing with no rest between
2B. Seated Barbell Good Morning3 sets14, 12, 10 reps30s
3A. Crunches3 sets14, 12, 10 reps30s
With feet together and knees to the side
3B. Low Wood Chop3 sets14, 12, 10 reps30s
One side at the time, changing with no rest between
4A. Weighted Side Touches3 sets14, 12, 10 reps30s
With legs stretched as much as possible and hoovering the floor. One side at the time, changing with no rest between.
4B. Seated Dumbbell Side Bends3 sets14, 12, 10 reps30s

ExerciseSetsRepsRestNotes
1A. Plank3 sets40, 50, 60s30s
With arms in Bosu
1B. Lying Floor Leg Raise3 sets40, 50, 60 reps30s
Isometric (Keep your legs as lower as you can without moving)
2A. Twisting Hanging Knee Raise3 sets14, 12, 10 reps30s
One side at the time, changing with no rest between
2B. Seated Barbell Good Morning3 sets14, 12, 10 reps30s
3A. Crunches3 sets14, 12, 10 reps30s
With feet together and knees to the side
3B. Low Wood Chop3 sets14, 12, 10 reps30s
One side at the time, changing with no rest between
4A. Weighted Side Touches3 sets14, 12, 10 reps30s
With legs stretched as much as possible and hoovering the floor. One side at the time, changing with no rest between.
4B. Seated Dumbbell Side Bends3 sets14, 12, 10 reps30s

ExerciseSetsRepsRestNotes
1A. Plank3 sets40, 50, 60s30s
With arms in Bosu
1B. Lying Floor Leg Raise3 sets40, 50, 60 reps30s
Isometric (Keep your legs as lower as you can without moving)
2A. Twisting Hanging Knee Raise3 sets14, 12, 10 reps30s
One side at the time, changing with no rest between
2B. Seated Barbell Good Morning3 sets14, 12, 10 reps30s
3A. Crunches3 sets14, 12, 10 reps30s
With feet together and knees to the side
3B. Low Wood Chop3 sets14, 12, 10 reps30s
One side at the time, changing with no rest between
4A. Weighted Side Touches3 sets14, 12, 10 reps30s
With legs stretched as much as possible and hoovering the floor. One side at the time, changing with no rest between.
4B. Seated Dumbbell Side Bends3 sets14, 12, 10 reps30s

Week 4

Last exercise is a Drop Set to completely exhaust your Abs.  

Load: Increase by 5 to 15% in all exercises

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set (except in Drop Set). 


ExerciseSetsRepsRestNotes
1A. Plank3 sets40, 50, 60s30s
With arms in Bosu
1B. Lying Floor Leg Raise3 sets40, 50, 60 reps30s
Isometric (Keep your legs as lower as you can without moving)
2A. Twisting Hanging Knee Raise3 sets14, 12, 10 reps30s
One side at the time, changing with no rest between
2B. Seated Barbell Good Morning3 sets14, 12, 10 reps30s
3A. Weighted Side Touches3 sets14, 12, 10 reps30s
With legs stretched as much as possible and hoovering the floor. One side at the time, changing with no rest between.
3B. Seated Dumbbell Side Bends3 sets14, 12, 10 reps30s
4. Crunches3 sets99 reps60s
Drop Set - Start with load to do 14 Reps, loose some weight and keep going without rest until you do it without weigh and can't contract the muscle anymore. With feet together and knees to the side.

ExerciseSetsRepsRestNotes
1A. Plank3 sets40, 50, 60s30s
With arms in Bosu
1B. Lying Floor Leg Raise3 sets40, 50, 60 reps30s
Isometric (Keep your legs as lower as you can without moving)
2A. Twisting Hanging Knee Raise3 sets14, 12, 10 reps30s
One side at the time, changing with no rest between
2B. Seated Barbell Good Morning3 sets14, 12, 10 reps30s
3A. Weighted Side Touches3 sets14, 12, 10 reps30s
With legs stretched as much as possible and hoovering the floor. One side at the time, changing with no rest between.
3B. Seated Dumbbell Side Bends3 sets14, 12, 10 reps30s
4. Crunches3 sets99 reps60s
Drop Set - Start with load to do 14 Reps, loose some weight and keep going without rest until you do it without weigh and can't contract the muscle anymore. With feet together and knees to the side.

ExerciseSetsRepsRestNotes
1A. Plank3 sets40, 50, 60s30s
With arms in Bosu
1B. Lying Floor Leg Raise3 sets40, 50, 60 reps30s
Isometric (Keep your legs as lower as you can without moving)
2A. Twisting Hanging Knee Raise3 sets14, 12, 10 reps30s
One side at the time, changing with no rest between
2B. Seated Barbell Good Morning3 sets14, 12, 10 reps30s
3A. Weighted Side Touches3 sets14, 12, 10 reps30s
With legs stretched as much as possible and hoovering the floor. One side at the time, changing with no rest between.
3B. Seated Dumbbell Side Bends3 sets14, 12, 10 reps30s
4. Crunches3 sets99 reps60s
Drop Set - Start with load to do 14 Reps, loose some weight and keep going without rest until you do it without weigh and can't contract the muscle anymore. With feet together and knees to the side.
Date Created: 12/26/18, 7:40 PM

Last Updated: 2/13/20, 7:25 PM

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