Free personalized workout plan

Core Workout

By Pedro Bernardes

Experience

Beginner (1-2 years)

Days per week

3 days

Time

70 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
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

Bodyweight, Cable, Dumbbell, Exercise Ball, Other

Average Exertion

40%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

70 minutes

Genders

Female, Male

Days per week

3 days

Goals

Build Muscle (Female | Male)
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

Bodyweight, Cable, Dumbbell, Exercise Ball, Other

Avg Exertion

40%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

Workout Overview

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, 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. Exercise Ball Plank3 sets40, 50, 40s60s
1B. Lying Floor Leg Raise3 sets14, 12, 10 reps60s
Both legs at the same time
2A. Hanging Leg Raise3 sets14, 12, 10 reps60s
2B. General Side Plank3 sets40, 50, 40 reps60s
3A. Crunches3 sets14, 12, 10 reps60s
3B. Wood Chop with Rope Attachment3 sets14 reps60s
One side at the time, changing with no rest between
4A. Weighted Side Touches3 sets14, 12, 10 reps60s
One side at the time, changing with no rest between
4B. Dumbbell Side Bend3 sets14, 12, 10 reps60s
One side at the time, changing with no rest between

ExerciseSetsRepsRestNotes
1A. Exercise Ball Plank3 sets40, 50, 40s60s
1B. Lying Floor Leg Raise3 sets14, 12, 10 reps60s
Both legs at the same time
2A. Hanging Leg Raise3 sets14, 12, 10 reps60s
2B. General Side Plank3 sets40, 50, 40s60s
3A. Crunches3 sets14, 12, 10 reps60s
3B. Wood Chop with Rope Attachment3 sets14 reps60s
One side at the time, changing with no rest between
4A. Weighted Side Touches3 sets14, 12, 10 reps60s
One side at the time, changing with no rest between
4B. Dumbbell Side Bend3 sets14, 12, 10 reps60s
One side at the time, changing with no rest between

ExerciseSetsRepsRestNotes
1A. Exercise Ball Plank3 sets40, 50, 40s60s
1B. Lying Floor Leg Raise3 sets14, 12, 10 reps60s
Both legs at the same time
2A. Hanging Leg Raise3 sets14, 12, 10 reps60s
2B. General Side Plank3 sets40, 50, 40s60s
3A. Crunches3 sets14, 12, 10 reps60s
3B. Wood Chop with Rope Attachment3 sets14 reps60s
One side at the time, changing with no rest between
4A. Weighted Side Touches3 sets14, 12, 10 reps60s
One side at the time, changing with no rest between
4B. Dumbbell Side Bend3 sets14, 12, 10 reps60s
One side at the time, changing with no rest between

Week 2

Increase in volume by adding another set.

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, 3 Set and decrease on 4 Set. 


ExerciseSetsRepsRestNotes
1A. Exercise Ball Plank4 sets40, 50, 60, 50s60s
1B. Lying Floor Leg Raise4 sets14, 12, 10, 12 reps60s
Both legs at the same time
2A. Hanging Leg Raise4 sets14, 12, 10, 12 reps60s
2B. General Side Plank4 sets40, 50, 40, 50s60s
3A. Crunches4 sets14, 12, 10, 12 reps60s
3B. Wood Chop with Rope Attachment4 sets14, 14, 14, 12 reps60s
One side at the time, changing with no rest between
4A. Weighted Side Touches4 sets14, 12, 10, 12 reps60s
One side at the time, changing with no rest between
4B. Dumbbell Side Bend4 sets14, 12, 10, 12 reps60s
One side at the time, changing with no rest between

ExerciseSetsRepsRestNotes
1A. Exercise Ball Plank4 sets40, 50, 60, 50s60s
1B. Lying Floor Leg Raise4 sets14, 12, 10, 12 reps60s
Both legs at the same time
2A. Hanging Leg Raise4 sets14, 12, 10, 12 reps60s
2B. General Side Plank4 sets40, 50, 40, 50s60s
3A. Crunches4 sets14, 12, 10, 12 reps60s
3B. Wood Chop with Rope Attachment4 sets14, 14, 14, 12 reps60s
One side at the time, changing with no rest between
4A. Weighted Side Touches4 sets14, 12, 10, 12 reps60s
One side at the time, changing with no rest between
4B. Dumbbell Side Bend4 sets14, 12, 10, 12 reps60s
One side at the time, changing with no rest between

ExerciseSetsRepsRestNotes
1A. Exercise Ball Plank4 sets40, 50, 60, 50s60s
1B. Lying Floor Leg Raise4 sets14, 12, 10, 12 reps60s
Both legs at the same time
2A. Hanging Leg Raise4 sets14, 12, 10, 12 reps60s
2B. General Side Plank4 sets40, 50, 40, 50s60s
3A. Crunches4 sets14, 12, 10, 12 reps60s
3B. Wood Chop with Rope Attachment4 sets14, 14, 14, 12 reps60s
One side at the time, changing with no rest between
4A. Weighted Side Touches4 sets14, 12, 10, 12 reps60s
One side at the time, changing with no rest between
4B. Dumbbell Side Bend4 sets14, 12, 10, 12 reps60s
One side at the time, changing with no rest between

Week 3

Increase in volume by adding another set. Full Pyramid Workout .

 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, 3 and decrease on 4 and 5 Set. 


ExerciseSetsRepsRestNotes
1A. Exercise Ball Plank5 sets40, 50, 60, 50, 40s60s
1B. Lying Floor Leg Raise5 sets14, 12, 10, 12, 14 reps60s
Both legs at the same time
2A. Hanging Leg Raise5 sets14, 12, 10, 12, 14 reps60s
2B. General Side Plank5 sets40, 50, 60, 50, 40s60s
3A. Crunches5 sets14, 12, 10, 12, 14 reps60s
3B. Wood Chop with Rope Attachment5 sets14, 12, 10, 12, 14 reps60s
One side at the time, changing with no rest between
4A. Weighted Side Touches5 sets14, 12, 10, 12, 14 reps60s
One side at the time, changing with no rest between
4B. Dumbbell Side Bend5 sets14, 12, 10, 12, 14 reps60s
One side at the time, changing with no rest between

ExerciseSetsRepsRestNotes
1A. Exercise Ball Plank5 sets40, 50, 60, 50, 40s60s
1B. Lying Floor Leg Raise5 sets14, 12, 10, 12, 14 reps60s
Both legs at the same time
2A. Hanging Leg Raise5 sets14, 12, 10, 12, 14 reps60s
2B. General Side Plank5 sets40, 50, 60, 50, 40s60s
3A. Crunches5 sets14, 12, 10, 12, 14 reps60s
3B. Wood Chop with Rope Attachment5 sets14, 12, 10, 12, 14 reps60s
One side at the time, changing with no rest between
4A. Weighted Side Touches5 sets14, 12, 10, 12, 14 reps60s
One side at the time, changing with no rest between
4B. Dumbbell Side Bend5 sets14, 12, 10, 12, 14 reps60s
One side at the time, changing with no rest between

ExerciseSetsRepsRestNotes
1A. Exercise Ball Plank5 sets40, 50, 60, 50, 40s60s
1B. Lying Floor Leg Raise5 sets14, 12, 10, 12, 14 reps60s
Both legs at the same time
2A. Hanging Leg Raise5 sets14, 12, 10, 12, 14 reps60s
2B. General Side Plank5 sets40, 50, 60, 50, 40s60s
3A. Crunches5 sets14, 12, 10, 12, 14 reps60s
3B. Wood Chop with Rope Attachment5 sets14, 12, 10, 12, 14 reps60s
One side at the time, changing with no rest between
4A. Weighted Side Touches5 sets14, 12, 10, 12, 14 reps60s
One side at the time, changing with no rest between
4B. Dumbbell Side Bend5 sets14, 12, 10, 12, 14 reps60s
One side at the time, changing with no rest between

Week 4

Same volume as last week. Full Pyramid Workout .

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, 3 and decrease on 4 and 5 Set. 


ExerciseSetsRepsRestNotes
1A. Exercise Ball Plank5 sets40, 50, 60, 50, 40s60s
1B. Lying Floor Leg Raise5 sets14, 12, 10, 12, 14 reps60s
Both legs at the same time
2A. Hanging Leg Raise5 sets14, 12, 10, 12, 14 reps60s
2B. General Side Plank5 sets40, 50, 60, 50, 40s60s
3A. Crunches5 sets14, 12, 10, 12, 14 reps60s
3B. Wood Chop with Rope Attachment5 sets14, 12, 10, 12, 14 reps60s
One side at the time, changing with no rest between
4A. Weighted Side Touches5 sets14, 12, 10, 12, 14 reps60s
One side at the time, changing with no rest between
4B. Dumbbell Side Bend5 sets14, 12, 10, 12, 14 reps60s
One side at the time, changing with no rest between

ExerciseSetsRepsRestNotes
1A. Exercise Ball Plank5 sets40, 50, 60, 50, 40s60s
1B. Lying Floor Leg Raise5 sets14, 12, 10, 12, 14 reps60s
Both legs at the same time
2A. Hanging Leg Raise5 sets14, 12, 10, 12, 14 reps60s
2B. General Side Plank5 sets40, 50, 60, 50, 40s60s
3A. Crunches5 sets14, 12, 10, 12, 14 reps60s
3B. Wood Chop with Rope Attachment5 sets14, 12, 10, 12, 14 reps60s
One side at the time, changing with no rest between
4A. Weighted Side Touches5 sets14, 12, 10, 12, 14 reps60s
One side at the time, changing with no rest between
4B. Dumbbell Side Bend5 sets14, 12, 10, 12, 14 reps60s
One side at the time, changing with no rest between

ExerciseSetsRepsRestNotes
1A. Exercise Ball Plank5 sets40, 50, 60, 50, 40s60s
1B. Lying Floor Leg Raise5 sets14, 12, 10, 12, 14 reps60s
Both legs at the same time
2A. Hanging Leg Raise5 sets14, 12, 10, 12, 14 reps60s
2B. General Side Plank5 sets40, 50, 60, 50, 40s60s
3A. Crunches5 sets14, 12, 10, 12, 14 reps60s
3B. Wood Chop with Rope Attachment5 sets14, 12, 10, 12, 14 reps60s
One side at the time, changing with no rest between
4A. Weighted Side Touches5 sets14, 12, 10, 12, 14 reps60s
One side at the time, changing with no rest between
4B. Dumbbell Side Bend5 sets14, 12, 10, 12, 14 reps60s
One side at the time, changing with no rest between
Date Created: 12/22/18, 7:17 PM

Last Updated: 2/13/20, 7:26 PM

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