Core Focused

Shared By : JefitTeam VIP
Frequency : 2 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 36 / 12179

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Description

This 2-day core focused plan emphasizes the various movement patterns that the core should be worked. A strong, functional core is an integral part of any well-designed exercise program.

Session 1: Includes 12 exercises after a brief warm-up. The first few sets are done as supersets.

*Note: for the two sets of Scorpion, perform one interval set all for the left side and then switch to the right side for second set.

Session 2: Includes 12 exercises following a two exercise warm-up. More of the exercises, in this session, are performed as supersets and some of the interval sets have a longer duration.


Stay Strong,


Michael Wood, CSCS
Jefit Team

Day 1 Workout Day #1
Exercise Name Muscle Timer Reps Sets Track
Cat Stretch Cat Stretch

Back

15 sec - 2 Progress Chart
Scorpion Scorpion

Abs

18 sec - 2 Progress Chart
Lower Abdominal Hip Roll Lower Abdominal Hip Roll

Abs

15 sec Undefined 2 Progress Chart
Lying Alternate Floor Leg Raise Lying Alternate Floor Leg Raise

Abs

15 sec Undefined 2 Progress Chart
Air Bike Air Bike

Abs

15 sec Undefined 1 Progress Chart
Alternate Heel Touchers Alternate Heel Touchers

Abs

30 sec Undefined 1 Progress Chart
Barbell Ab Rollout on Knees Barbell Ab Rollout on Knees

Abs

30 sec Undefined 1 Progress Chart
V Ups V Ups

Abs

20 sec Undefined 1 Progress Chart
Toe Touchers Toe Touchers

Abs

45 sec Undefined 1 Progress Chart
Exercise Ball Jack Knife Push Up Exercise Ball Jack Knife Push Up

Abs

45 sec Undefined 1 Progress Chart
Hip Thrusts Hip Thrusts

Abs

30 sec Undefined 1 Progress Chart
Hundreds Hundreds

Abs

45 sec Undefined 1 Progress Chart
Weight Plate Russian Twist Weight Plate Russian Twist

Abs

45 sec Undefined 1 Progress Chart
Double Leg Hundreds Double Leg Hundreds

Abs

15 sec Undefined 1 Progress Chart
Day 2 Workout Day #2
Exercise Name Muscle Timer Reps Sets Track
Cat Stretch Cat Stretch

Back

15 sec - 2 Progress Chart
Scorpion Scorpion

Abs

18 sec - 2 Progress Chart
Lower Abdominal Hip Roll Lower Abdominal Hip Roll

Abs

15 sec Undefined 2 Progress Chart
Lying Alternate Floor Leg Raise Lying Alternate Floor Leg Raise

Abs

15 sec Undefined 2 Progress Chart
Air Bike Air Bike

Abs

15 sec Undefined 2 Progress Chart
Alternate Heel Touchers Alternate Heel Touchers

Abs

30 sec Undefined 2 Progress Chart
Barbell Ab Rollout on Knees Barbell Ab Rollout on Knees

Abs

30 sec Undefined 1 Progress Chart
V Ups V Ups

Abs

20 sec Undefined 1 Progress Chart
Toe Touchers Toe Touchers

Abs

45 sec Undefined 1 Progress Chart
Exercise Ball Jack Knife Push Up Exercise Ball Jack Knife Push Up

Abs

45 sec Undefined 1 Progress Chart
Hip Thrusts Hip Thrusts

Abs

30 sec Undefined 1 Progress Chart
Hundreds Hundreds

Abs

45 sec Undefined 1 Progress Chart
Weight Plate Russian Twist Weight Plate Russian Twist

Abs

45 sec Undefined 1 Progress Chart
Double Leg Hundreds Double Leg Hundreds

Abs

15 sec Undefined 1 Progress Chart