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Core Conditioning Workout Plan

4 Week / 4 Days per Week / Intermediate

0 ratings
Core Conditioning Workout Plan

Core Conditioning Workout Plan

4 Week / 4 Days per Week / Intermediate

0 ratings

Core Conditioning Workout Plan

4 Week / 4 Days per Week / Intermediate

0 ratings

Workout Goals

  • Get Ripped
  • Gain Strength
  • Lose Weight

Equipment Needed

  • Ab Crunch Machine
  • Dumbbells
  • Fitness Ball
  • Ab Roller
  • EZ-Curl Bar
  • Exercise Mat
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
3 sets, 12 reps
3 12 -- --:--
Default
Abs / Beginner
3 sets, 10 reps
3 10 --:--
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Abs / Intermediate
3 sets, 10 reps
3 10 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps
3 10 --:--
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Perform the Core Conditioning exercises in the shortest time possible. Make sure you keep flawless form and have an understanding of the exercises before attempting them. The sets/reps range in the Core Conditioning Workout Plan is a perfect number to stimulate the core muscles and exercise them to their potential.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Hamstrings secondary Abs primary Shoulders primary Biceps primary Triceps primary Lats primary Chest primary Traps primary Obliques primary Middle back primary Calves primary Quads primary Muscles diagram

Workout Summary

Your core muscles are one of the most important muscle groups in your body. Practicing core conditioning and building a strong, toned midsection will not only make you look fabulous, but also will prevent injuries throughout the body and improve balance, strength, and endurance. In addition to... more

Your core muscles are one of the most important muscle groups in your body. Practicing core conditioning and building a strong, toned midsection will not only make you look fabulous, but also will prevent injuries throughout the body and improve balance, strength, and endurance.

In addition to these benefits, a healthy, strong core makes daily tasks like bending and lifting easier and safer, because a strong core protects your back. This core workout routine promises to make you feel stronger in and out of the gym, and will give you the ripped abs you’ve always wanted.

Just like any muscle set, the core group needs adequate recovery periods for ideal results. This core conditioning workout should be done 4 days a week.

Core: Not Just Abs

The workout rotates through the major core muscles by providing a series of 4 core workouts that hit your abs and oblique muscles hard. You’ll transition through modified crunch moves, synergistic body resistance sets like hanging leg lifts, balance postures, and weight lifting.

You will also have other muscles incorporated into your core workouts. This will allow for your whole body to become stronger together.

Unlike some core conditioning, this workout focuses on adding muscle bulk. Resistance and weights are added in through cable machines, kettlebells, and decline positioning.

Core Conditioning Intensity

Core workouts don’t need to be long, and doing ridiculously lengthy, repetitive sets is a mistake. This core workout moves through a variety of exercises with minimal rests, each exercise consisting of roughly 10-12 reps. Superset training adds elements of cardio and endurance to your core workout routine.

One of the biggest problems with core training is the effectiveness with which core muscles adapt to our needs. Core muscles are used all the time, every day, in even the most basic tasks of sitting and standing. Because of this, the body adjusts quickly to our demands on the core.

Repetitive core workouts grow stagnant, as the core gets comfortable with the workout.

Challenge Yourself to Get Results

This core workout routine fights stagnation and provides increasing demand through weights, mixed reps, varied rest limitations, and the ability to mix up the order of the workouts. It constantly keeps your core challenged and guessing at what you’ll demand it to do next.

Do this core workout routine by mixing up the four core workouts in any order you choose.

Just remember, you will be exercising your other muscles along with your core, so be sure to incorporate proper recovery days! Add in a low carb diet, stick with it for 30 days, and you’ll see and feel some amazing results! Start today, and have your core conditioned in no time!

Exercise Sets Distance Time Reps Weight Rest
Default
Obliques / Beginner
3 sets, 12 reps
3 12 -- --:--
Default
Abs / Beginner
3 sets, 10 reps
3 10 --:--
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Abs / Expert
3 sets, 10 reps
3 10 --:--
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 2

Supersets are incorporated to help with giving you an intense cardio workout. The advanced core specialist can reduce their rest time and almost turn the workout into a circuit. The beginner could add more rest if needed and slowly work towards the scheduled workout rest times.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Hamstrings secondary Abs primary Shoulders primary Biceps primary Triceps primary Lats primary Chest primary Traps primary Obliques primary Middle back primary Calves primary Quads primary Muscles diagram

Workout Summary

Your core muscles are one of the most important muscle groups in your body. Practicing core conditioning and building a strong, toned midsection will not only make you look fabulous, but also will prevent injuries throughout the body and improve balance, strength, and endurance. In addition to... more

Your core muscles are one of the most important muscle groups in your body. Practicing core conditioning and building a strong, toned midsection will not only make you look fabulous, but also will prevent injuries throughout the body and improve balance, strength, and endurance.

In addition to these benefits, a healthy, strong core makes daily tasks like bending and lifting easier and safer, because a strong core protects your back. This core workout routine promises to make you feel stronger in and out of the gym, and will give you the ripped abs you’ve always wanted.

Just like any muscle set, the core group needs adequate recovery periods for ideal results. This core conditioning workout should be done 4 days a week.

Core: Not Just Abs

The workout rotates through the major core muscles by providing a series of 4 core workouts that hit your abs and oblique muscles hard. You’ll transition through modified crunch moves, synergistic body resistance sets like hanging leg lifts, balance postures, and weight lifting.

You will also have other muscles incorporated into your core workouts. This will allow for your whole body to become stronger together.

Unlike some core conditioning, this workout focuses on adding muscle bulk. Resistance and weights are added in through cable machines, kettlebells, and decline positioning.

Core Conditioning Intensity

Core workouts don’t need to be long, and doing ridiculously lengthy, repetitive sets is a mistake. This core workout moves through a variety of exercises with minimal rests, each exercise consisting of roughly 10-12 reps. Superset training adds elements of cardio and endurance to your core workout routine.

One of the biggest problems with core training is the effectiveness with which core muscles adapt to our needs. Core muscles are used all the time, every day, in even the most basic tasks of sitting and standing. Because of this, the body adjusts quickly to our demands on the core.

Repetitive core workouts grow stagnant, as the core gets comfortable with the workout.

Challenge Yourself to Get Results

This core workout routine fights stagnation and provides increasing demand through weights, mixed reps, varied rest limitations, and the ability to mix up the order of the workouts. It constantly keeps your core challenged and guessing at what you’ll demand it to do next.

Do this core workout routine by mixing up the four core workouts in any order you choose.

Just remember, you will be exercising your other muscles along with your core, so be sure to incorporate proper recovery days! Add in a low carb diet, stick with it for 30 days, and you’ll see and feel some amazing results! Start today, and have your core conditioned in no time!

Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
3 sets, 12 reps
3 12 --:--
Default
Abs / Intermediate
3 sets, 10 reps
3 10 --:--
Default
Obliques / Beginner
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Abs / Intermediate
3 sets, 10 reps
3 10 --:--
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Middle Back / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 3

To make sure that you wouldn't lose your physique in your other muscles, we incorporated some basic exercises that will focus on other muscles besides just your core. These exercises will help with strengthening your whole body and assist in achieving a solid core.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Hamstrings secondary Abs primary Shoulders primary Biceps primary Triceps primary Lats primary Chest primary Traps primary Obliques primary Middle back primary Calves primary Quads primary Muscles diagram

Workout Summary

Your core muscles are one of the most important muscle groups in your body. Practicing core conditioning and building a strong, toned midsection will not only make you look fabulous, but also will prevent injuries throughout the body and improve balance, strength, and endurance. In addition to... more

Your core muscles are one of the most important muscle groups in your body. Practicing core conditioning and building a strong, toned midsection will not only make you look fabulous, but also will prevent injuries throughout the body and improve balance, strength, and endurance.

In addition to these benefits, a healthy, strong core makes daily tasks like bending and lifting easier and safer, because a strong core protects your back. This core workout routine promises to make you feel stronger in and out of the gym, and will give you the ripped abs you’ve always wanted.

Just like any muscle set, the core group needs adequate recovery periods for ideal results. This core conditioning workout should be done 4 days a week.

Core: Not Just Abs

The workout rotates through the major core muscles by providing a series of 4 core workouts that hit your abs and oblique muscles hard. You’ll transition through modified crunch moves, synergistic body resistance sets like hanging leg lifts, balance postures, and weight lifting.

You will also have other muscles incorporated into your core workouts. This will allow for your whole body to become stronger together.

Unlike some core conditioning, this workout focuses on adding muscle bulk. Resistance and weights are added in through cable machines, kettlebells, and decline positioning.

Core Conditioning Intensity

Core workouts don’t need to be long, and doing ridiculously lengthy, repetitive sets is a mistake. This core workout moves through a variety of exercises with minimal rests, each exercise consisting of roughly 10-12 reps. Superset training adds elements of cardio and endurance to your core workout routine.

One of the biggest problems with core training is the effectiveness with which core muscles adapt to our needs. Core muscles are used all the time, every day, in even the most basic tasks of sitting and standing. Because of this, the body adjusts quickly to our demands on the core.

Repetitive core workouts grow stagnant, as the core gets comfortable with the workout.

Challenge Yourself to Get Results

This core workout routine fights stagnation and provides increasing demand through weights, mixed reps, varied rest limitations, and the ability to mix up the order of the workouts. It constantly keeps your core challenged and guessing at what you’ll demand it to do next.

Do this core workout routine by mixing up the four core workouts in any order you choose.

Just remember, you will be exercising your other muscles along with your core, so be sure to incorporate proper recovery days! Add in a low carb diet, stick with it for 30 days, and you’ll see and feel some amazing results! Start today, and have your core conditioned in no time!

Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Beginner
3 sets, 12 reps
3 12 -- --:--
Default
Abs / Intermediate
3 sets, 10 reps
3 10 --:--
Default
Obliques / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Obliques / Expert
3 sets, 00:01:00
3 00:01:00 --:--
Default
Abs / Intermediate
3 sets, 10 reps
3 10 --:--
Default
Obliques / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Default
Traps / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps
3 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 4

In order to achieve the optimal workout, push yourself to the max and keep your heart rate high. The Core Conditioning Workouts can be done in order or can be mixed up for variation. Also, make sure you give your core adequate recovery. These muscles need recovery days like every other muscle. The core conditioning workout routines can be added to the end or beginning of any workout. Make sure you spread them out according to your body and how you feel.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Glutes secondary Hip flexors secondary Hamstrings secondary Abs primary Shoulders primary Biceps primary Triceps primary Lats primary Chest primary Traps primary Obliques primary Middle back primary Calves primary Quads primary Muscles diagram

Workout Summary

Your core muscles are one of the most important muscle groups in your body. Practicing core conditioning and building a strong, toned midsection will not only make you look fabulous, but also will prevent injuries throughout the body and improve balance, strength, and endurance. In addition to... more

Your core muscles are one of the most important muscle groups in your body. Practicing core conditioning and building a strong, toned midsection will not only make you look fabulous, but also will prevent injuries throughout the body and improve balance, strength, and endurance.

In addition to these benefits, a healthy, strong core makes daily tasks like bending and lifting easier and safer, because a strong core protects your back. This core workout routine promises to make you feel stronger in and out of the gym, and will give you the ripped abs you’ve always wanted.

Just like any muscle set, the core group needs adequate recovery periods for ideal results. This core conditioning workout should be done 4 days a week.

Core: Not Just Abs

The workout rotates through the major core muscles by providing a series of 4 core workouts that hit your abs and oblique muscles hard. You’ll transition through modified crunch moves, synergistic body resistance sets like hanging leg lifts, balance postures, and weight lifting.

You will also have other muscles incorporated into your core workouts. This will allow for your whole body to become stronger together.

Unlike some core conditioning, this workout focuses on adding muscle bulk. Resistance and weights are added in through cable machines, kettlebells, and decline positioning.

Core Conditioning Intensity

Core workouts don’t need to be long, and doing ridiculously lengthy, repetitive sets is a mistake. This core workout moves through a variety of exercises with minimal rests, each exercise consisting of roughly 10-12 reps. Superset training adds elements of cardio and endurance to your core workout routine.

One of the biggest problems with core training is the effectiveness with which core muscles adapt to our needs. Core muscles are used all the time, every day, in even the most basic tasks of sitting and standing. Because of this, the body adjusts quickly to our demands on the core.

Repetitive core workouts grow stagnant, as the core gets comfortable with the workout.

Challenge Yourself to Get Results

This core workout routine fights stagnation and provides increasing demand through weights, mixed reps, varied rest limitations, and the ability to mix up the order of the workouts. It constantly keeps your core challenged and guessing at what you’ll demand it to do next.

Do this core workout routine by mixing up the four core workouts in any order you choose.

Just remember, you will be exercising your other muscles along with your core, so be sure to incorporate proper recovery days! Add in a low carb diet, stick with it for 30 days, and you’ll see and feel some amazing results! Start today, and have your core conditioned in no time!

Workout Goals

  • Get Ripped
  • Gain Strength
  • Lose Weight

Equipment Needed

  • Ab Crunch Machine
  • Dumbbells
  • Fitness Ball
  • Ab Roller
  • EZ-Curl Bar
  • Exercise Mat
Show All

107 person started this plan

No Reviews yet.

Core Conditioning Workout Plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Lose Weight

Equipment Needed

  • Ab Crunch Machine
  • Dumbbells
  • Fitness Ball
  • Ab Roller
  • EZ-Curl Bar
  • Exercise Mat
Show All

107 person started this plan