Core Strength Workout

Author Rod Ferris B.A. CPT(YMCA, ACE), CFC, CPAFLAFitness Level AdvancedType Muscle Specific
Days in Plan 3 Days Rest Between Sets:
Duration20 Min per session
This program is strictly to increase your abdominal and core strength. Just like any workout program you need rest time to help your muscles recover. If you are trying to make your abs show by losing the fat over top, you will need a circuit type workout program with a good weight loss meal plan. It should take you about 15-20 minutes per day three times per week for this advanced core workout routine.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Abdominals
Abdominal Barbell Rollouts Exercise Picture 1. Abdominal Barbell Rollouts
Sets: 3Reps: 12
Notes:Alternate this exercise with a lower back exercise from day 1. Treat this as a circuit. After completing the lower back exercise take a 45 second brake and start over with this exercise. You can also do this with an exercise ball.
High to Low Woodchoppers Exercise Picture 2. High to Low Woodchoppers
Sets: 3Reps: 12
Notes:A create core strength exercise.
Jack Knives Exercise Picture 3. Jack Knives
Sets: 3Reps: 12
Twisting Crunches Exercise Picture 4. Twisting Crunches
Sets: 3Reps: 12
Notes:This one is optional and you can work up to this fourth exercise.
Day 1 - Lower Back
Deadlift (Bent Leg) Exercise Picture 1. Deadlift (Bent Leg)
Sets: 3Reps: 12
Notes:Include these if you don't have this in your back routine already.
Back Extensions Exercise Picture 2. Back Extensions
Sets: 3Reps: 12
Notes:This is your third circuit, second exercise.
Ball Back Hyperextensions (Lower Back) Exercise Picture 3. Ball Back Hyperextensions (Lower Back)
Sets: 3Reps: 12
Notes:This is your second circuit second exercise
Day 2 - Abdominals
Cable Crunches Exercise Picture 1. Cable Crunches
Sets: 3Reps: 12
Roman Chair Exercise Picture 2. Roman Chair
Sets: 3Reps: 12
Exercise Ball Medicine Ball Throw Exercise Picture 3. Exercise Ball Medicine Ball Throw
Sets: 3Reps: 12
Notes:You will need a partner for these.
Day 2 - Lower Back
Bent-over Barbell Rows Exercise Picture 1. Bent-over Barbell Rows
Sets: 3Reps: 12
Back Hyper-Extensions Exercise Picture 2. Back Hyper-Extensions
Sets: 3Reps: 12
Machine Back Extensions Exercise Picture 3. Machine Back Extensions
Sets: 3Reps: 12
Day 3 - Abdominals
Bridge Exercise Picture 1. Bridge
Sets: 3Reps: 12
Ball Side Crunches or Bends Exercise Picture 2. Ball Side Crunches or Bends
Sets: 3Reps: 12
Ball Knee Crunches Exercise Picture 3. Ball Knee Crunches
Sets: 3Reps: 12
Day 3 - Lower Back
Ball Back Hyperextensions (Lower Back) Exercise Picture 1. Ball Back Hyperextensions (Lower Back)
Sets: 3Reps: 12
Machine Back Extensions Exercise Picture 2. Machine Back Extensions
Sets: 3Reps: 12
Cable Bent-Leg Deadlift Exercise Picture 3. Cable Bent-Leg Deadlift
Sets: 3Reps: 12

With this log you will be able to print off as many sheets as required to track this workout.

Core Strength Basics

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