Core Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Core Workout Plan

Core Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Core Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3

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Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Obliques / Intermediate
3 sets, 00:01:00, 01:00 rest
3 00:01:00 01:00
Abs / Intermediate
3 sets, 00:01:00, 01:00 rest
3 00:01:00 01:00
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Side plank and plank should be held for 30-60 seconds. Side plank should be held 30-60 seconds each side.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

If you are looking for a full core workout that will solidify your midsection, boost strength, and prevent injury, the Core Workout Plan is now your plan of attack. This is a core training program designed to give you all the benefits core exercises have to offer, while making it feasible enough ... more

If you are looking for a full core workout that will solidify your midsection, boost strength, and prevent injury, the Core Workout Plan is now your plan of attack. This is a core training program designed to give you all the benefits core exercises have to offer, while making it feasible enough to work into any other exercise regime.

Crunch the Idea that Core Work Is About Crunches

Core workout routines that truly make an impact do not revolve around crunches. Exercise ball core workouts, cable core workouts, and stabilizing core workouts all combine to make the most effective transformation of strength and tone. If core strengthening exercises are not diverse and changed periodically, the ability to truly strengthen the core becomes impossible.

To make sure you got the maximum amount of variety here, our core workout program takes the best core workouts and divides it into three different workouts – the Pilates workout, the medicine ball workout, and the cable workout.

Each core training workout can be added to the beginning or end of your current routine, or done on their own.

Core Workouts for Men

Men can reap amazing rewards for their effort in a comprehensive core workout routine. Beyond injury prevention, the core workout strengthens muscles used to stabilize the body and give extra power to heavy lifts.

Overhead presses, deadlifts, squats, and even the push-up require the core to be strong and stable. Building strength in the core area means having the ability to lift heavier, safely, thereby increasing the ability to build mass overall.

Core Workouts for Women

Women are constantly looking for ways to tighten and tone love handles, abdominals, and buttocks. Core exercises are instrumental in providing these benefits, while strengthening muscles not typically worked in an average routine.

Work Smarter, Not Harder

Some of the core workout routines may be entirely new to you. For this reason, it is important to take the time and understand not only how to do the exercise, but also what area the move is focusing on.

Building a mind-muscle connection helps considerably when tackling this kind of training and reaping all the benefits available.

The Core Workout Plan is a complete plan of attack to get your core strength to levels never before attained. The additional benefits of stability and injury prevention make core training an important aspect of fitness that should not be ignored by either gender. If you wish to take your core training to the next level, this plan is for you!

Core Medicine Ball Workout

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Many lower back problems are because of the lack of a strong core. These 3 different core workouts will make sure that you functionally strong in your midsection.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

If you are looking for a full core workout that will solidify your midsection, boost strength, and prevent injury, the Core Workout Plan is now your plan of attack. This is a core training program designed to give you all the benefits core exercises have to offer, while making it feasible enough ... more

If you are looking for a full core workout that will solidify your midsection, boost strength, and prevent injury, the Core Workout Plan is now your plan of attack. This is a core training program designed to give you all the benefits core exercises have to offer, while making it feasible enough to work into any other exercise regime.

Crunch the Idea that Core Work Is About Crunches

Core workout routines that truly make an impact do not revolve around crunches. Exercise ball core workouts, cable core workouts, and stabilizing core workouts all combine to make the most effective transformation of strength and tone. If core strengthening exercises are not diverse and changed periodically, the ability to truly strengthen the core becomes impossible.

To make sure you got the maximum amount of variety here, our core workout program takes the best core workouts and divides it into three different workouts – the Pilates workout, the medicine ball workout, and the cable workout.

Each core training workout can be added to the beginning or end of your current routine, or done on their own.

Core Workouts for Men

Men can reap amazing rewards for their effort in a comprehensive core workout routine. Beyond injury prevention, the core workout strengthens muscles used to stabilize the body and give extra power to heavy lifts.

Overhead presses, deadlifts, squats, and even the push-up require the core to be strong and stable. Building strength in the core area means having the ability to lift heavier, safely, thereby increasing the ability to build mass overall.

Core Workouts for Women

Women are constantly looking for ways to tighten and tone love handles, abdominals, and buttocks. Core exercises are instrumental in providing these benefits, while strengthening muscles not typically worked in an average routine.

Work Smarter, Not Harder

Some of the core workout routines may be entirely new to you. For this reason, it is important to take the time and understand not only how to do the exercise, but also what area the move is focusing on.

Building a mind-muscle connection helps considerably when tackling this kind of training and reaping all the benefits available.

The Core Workout Plan is a complete plan of attack to get your core strength to levels never before attained. The additional benefits of stability and injury prevention make core training an important aspect of fitness that should not be ignored by either gender. If you wish to take your core training to the next level, this plan is for you!

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 20 -- 01:00
Abs / Expert
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Many lower back problems are because of the lack of a strong core. These 3 different core workouts will make sure that you functionally strong in your midsection.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

If you are looking for a full core workout that will solidify your midsection, boost strength, and prevent injury, the Core Workout Plan is now your plan of attack. This is a core training program designed to give you all the benefits core exercises have to offer, while making it feasible enough ... more

If you are looking for a full core workout that will solidify your midsection, boost strength, and prevent injury, the Core Workout Plan is now your plan of attack. This is a core training program designed to give you all the benefits core exercises have to offer, while making it feasible enough to work into any other exercise regime.

Crunch the Idea that Core Work Is About Crunches

Core workout routines that truly make an impact do not revolve around crunches. Exercise ball core workouts, cable core workouts, and stabilizing core workouts all combine to make the most effective transformation of strength and tone. If core strengthening exercises are not diverse and changed periodically, the ability to truly strengthen the core becomes impossible.

To make sure you got the maximum amount of variety here, our core workout program takes the best core workouts and divides it into three different workouts – the Pilates workout, the medicine ball workout, and the cable workout.

Each core training workout can be added to the beginning or end of your current routine, or done on their own.

Core Workouts for Men

Men can reap amazing rewards for their effort in a comprehensive core workout routine. Beyond injury prevention, the core workout strengthens muscles used to stabilize the body and give extra power to heavy lifts.

Overhead presses, deadlifts, squats, and even the push-up require the core to be strong and stable. Building strength in the core area means having the ability to lift heavier, safely, thereby increasing the ability to build mass overall.

Core Workouts for Women

Women are constantly looking for ways to tighten and tone love handles, abdominals, and buttocks. Core exercises are instrumental in providing these benefits, while strengthening muscles not typically worked in an average routine.

Work Smarter, Not Harder

Some of the core workout routines may be entirely new to you. For this reason, it is important to take the time and understand not only how to do the exercise, but also what area the move is focusing on.

Building a mind-muscle connection helps considerably when tackling this kind of training and reaping all the benefits available.

The Core Workout Plan is a complete plan of attack to get your core strength to levels never before attained. The additional benefits of stability and injury prevention make core training an important aspect of fitness that should not be ignored by either gender. If you wish to take your core training to the next level, this plan is for you!

103 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Medicine Ball
  • Fitness Ball
  • Cable Machine
  • EZ-Curl Bar

No Reviews yet.

Core Workout Plan

103 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Medicine Ball
  • Fitness Ball
  • Cable Machine
  • EZ-Curl Bar