Core Workout 1.1

By Pedro Bernardes

	Intermediate (2-3 years)
	40 minutes/day \| 3 days/week \| 4 weeks
	Tone Body, Gain Strength
	Bodyweight, Pull up bar, Barbell, Flat Bench, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Weight Plate, 2 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

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 to develop and increase your muscle tonus. This means that, even when your not contracting your muscles they have a higher muscle tonus then before.

These workouts have the objective of toning and shaping your Core muscles, increasing the difficulty of some exercises to increases muscle stimulus or stability so you can put more load into it, compared to the first Core workout I did here.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Plank See Exercise Notes	3 rounds	60s	0s
1B.Lying Floor Leg Raise See Exercise Notes	3 rounds	60 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Twisting Hanging Knee Raise See Exercise Notes	3 rounds	14 reps	0s
2B.Seated Barbell Good Morning	3 rounds	14 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Crunches See Exercise Notes	3 rounds	14 reps	0s
3B.Low Wood Chop See Exercise Notes	3 rounds	14 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Weighted Side Touches See Exercise Notes	3 rounds	14 reps	0s
4B.Seated Dumbbell Side Bends	3 rounds	14 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Plank See Exercise Notes	3 rounds	60s	0s
1B.Lying Floor Leg Raise See Exercise Notes	3 rounds	60 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Twisting Hanging Knee Raise See Exercise Notes	3 rounds	14 reps	0s
2B.Seated Barbell Good Morning	3 rounds	14 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Crunches See Exercise Notes	3 rounds	14 reps	0s
3B.Low Wood Chop See Exercise Notes	3 rounds	14 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Weighted Side Touches See Exercise Notes	3 rounds	14 reps	0s
4B.Seated Dumbbell Side Bends	3 rounds	14 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Plank See Exercise Notes	3 rounds	60s	0s
1B.Lying Floor Leg Raise See Exercise Notes	3 rounds	60 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Twisting Hanging Knee Raise See Exercise Notes	3 rounds	14 reps	0s
2B.Seated Barbell Good Morning	3 rounds	14 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Crunches See Exercise Notes	3 rounds	14 reps	0s
3B.Low Wood Chop See Exercise Notes	3 rounds	14 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Weighted Side Touches See Exercise Notes	3 rounds	14 reps	0s
4B.Seated Dumbbell Side Bends	3 rounds	14 reps	60s

Date Created: 12/26/2018, UTC

Last Updated: 2/13/2020, UTC

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