Core Workout

Google Sheet Workout Export

By Pedro Bernardes

Experience Intermediate (2-3 years)
Time 48 minutes/day | 3 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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40%
Average Cardio Intensity
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20%

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.

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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Exercise Ball Plank
3 rounds50s0s
1B.Lying Floor Leg Raise

See Exercise Notes

3 rounds14 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Hanging Leg Raise
3 rounds14 reps0s
2B.Side Plank
3 rounds50 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Crunches
3 rounds14 reps0s
3B.Wood Chop with Rope Attachment

See Exercise Notes

3 rounds14 reps60s

Circuit #4 - 3 rounds

Rest 60s between rounds

4A.Weighted Side Touches

See Exercise Notes

3 rounds14 reps0s
4B.Dumbbell Side Bend

See Exercise Notes

3 rounds14 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Exercise Ball Plank
3 rounds50s0s
1B.Lying Floor Leg Raise

See Exercise Notes

3 rounds14 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Hanging Leg Raise
3 rounds14 reps0s
2B.Side Plank
3 rounds50s60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Crunches
3 rounds14 reps0s
3B.Wood Chop with Rope Attachment

See Exercise Notes

3 rounds14 reps60s

Circuit #4 - 3 rounds

Rest 60s between rounds

4A.Weighted Side Touches

See Exercise Notes

3 rounds14 reps0s
4B.Dumbbell Side Bend

See Exercise Notes

3 rounds14 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 3 rounds

Rest 60s between rounds

1A.Exercise Ball Plank
3 rounds50s0s
1B.Lying Floor Leg Raise

See Exercise Notes

3 rounds14 reps60s

Circuit #2 - 3 rounds

Rest 60s between rounds

2A.Hanging Leg Raise
3 rounds14 reps0s
2B.Side Plank
3 rounds50s60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Crunches
3 rounds14 reps0s
3B.Wood Chop with Rope Attachment

See Exercise Notes

3 rounds14 reps60s

Circuit #4 - 3 rounds

Rest 60s between rounds

4A.Weighted Side Touches

See Exercise Notes

3 rounds14 reps0s
4B.Dumbbell Side Bend

See Exercise Notes

3 rounds14 reps60s

Date Created: 12/22/2018, UTC


Last Updated: 2/13/2020, UTC





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