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	Back	15 sec	-	2
	Scorpion	Abs	18 sec	-	2
	Lower Abdominal Hip Roll	Abs	15 sec	Undefined	2
	Lying Alternate Floor Leg Raise	Abs	15 sec	Undefined	2
	Air Bike	Abs	15 sec	Undefined	1
	Alternate Heel Touchers	Abs	30 sec	Undefined	1
	Barbell Ab Rollout on Knees	Abs	30 sec	Undefined	1
	V Ups	Abs	20 sec	Undefined	1
	Toe Touchers	Abs	45 sec	Undefined	1
	Exercise Ball Jack Knife Push Up	Abs	45 sec	Undefined	1
	Hip Thrusts	Abs	30 sec	Undefined	1
	Hundreds	Abs	45 sec	Undefined	1
	Weight Plate Russian Twist	Abs	45 sec	Undefined	1
	Double Leg Hundreds	Abs	15 sec	Undefined	1

Day 2

Workout Day #2

Exercise Name		Muscle	Timer	Reps	Sets	Track
	Cat Stretch	Back	15 sec	-	2
	Scorpion	Abs	18 sec	-	2
	Lower Abdominal Hip Roll	Abs	15 sec	Undefined	2
	Lying Alternate Floor Leg Raise	Abs	15 sec	Undefined	2
	Air Bike	Abs	15 sec	Undefined	2
	Alternate Heel Touchers	Abs	30 sec	Undefined	2
	Barbell Ab Rollout on Knees	Abs	30 sec	Undefined	1
	V Ups	Abs	20 sec	Undefined	1
	Toe Touchers	Abs	45 sec	Undefined	1
	Exercise Ball Jack Knife Push Up	Abs	45 sec	Undefined	1
	Hip Thrusts	Abs	30 sec	Undefined	1
	Hundreds	Abs	45 sec	Undefined	1
	Weight Plate Russian Twist	Abs	45 sec	Undefined	1
	Double Leg Hundreds	Abs	15 sec	Undefined	1

Abs (284)
Back (138)
Biceps (116)
Chest (139)
Forearm (51)
Glutes (26)
Shoulders (207)
Triceps (109)
Upper Legs (176)
Lower Legs (43)
Cardio (19)
All (1309)

Core Focused

Description

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