Advanced Core Workouts for Men & Women

Power Core Exercises

  • advanced level
  •  

Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday). For optimal results each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps your goal it to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.

Day 1

This daily workout contains 13 activities, you'll be doing the following activities:

Piriformis release foam roller (SMR)
Sets: 2 Reps: 2

Kneeling psoas stretch
Sets: 2 Reps: 2

Figure 8 exercise medicine ball
Sets: 3 Reps: 10

Plyo push up with body rotation
Sets: 3 Reps: 10

Carioca drill (banded or cable)
Sets: 4 Reps: 10

Lateral step ups with rotation
Sets: 4 Reps: 5

Medicine ball pullover on stability ball
Sets: 4 Reps: 5

Latissimus dorsi myofascial release on foam roller (SMR)
Sets: 2 Reps: 2

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 2

Kneeling stability ball chest and shoulder stretch
Sets: 2 Reps: 2

Prisoner squat
Sets: 3 Reps: 10

Medicine ball walking lunge with twist
Sets: 3 Reps: 10

Medicine ball rotational throw and catch against wall
Sets: 4 Reps: 5

Day 2

Rest day!

Day 3

This daily workout contains 17 activities, you'll be doing the following activities:

Piriformis release foam roller (SMR)
Sets: 2 Reps: 2

Thoracic extension foam roller (SMR)
Sets: 2 Reps: 2

Standing Russian twist medicine ball
Sets: 3 Reps: 10

Plyo push up with body rotation
Sets: 3 Reps: 10

Step up
Sets: 4 Reps: 5

Jump squat with rotation
Sets: 4 Reps: 5

Kneeling floor latissimus dorsi stretch
Sets: 2 Reps: 2

Latissimus dorsi myofascial release on foam roller (SMR)
Sets: 2 Reps: 2

Soccer throw
Sets: 4 Reps: 5

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 2

Standing psoas stretch
Sets: 2 Reps: 2

Kneeling stability ball chest and shoulder stretch
Sets: 2 Reps: 2

Prisoner squat
Sets: 3 Reps: 10

Medicine ball walking lunge with twist
Sets: 3 Reps: 10

The snatch
Sets: 4 Reps: 5

Speed ladder ali cross
Sets: 3 Reps: 1

Speed ladder in-in, out-out
Sets: 3 Reps: 1

Day 4

Rest day!

Day 5

This daily workout contains 15 activities, you'll be doing the following activities:

Piriformis release foam roller (SMR)
Sets: 2 Reps: 2

Kneeling psoas stretch
Sets: 2 Reps: 2

Thoracic extension foam roller (SMR)
Sets: 2 Reps: 2

Standing Russian twist medicine ball
Sets: 4 Reps: 10

Plyo push up with body rotation
Sets: 4 Reps: 10

Lateral step ups
Sets: 4 Reps: 5

Kneeling floor latissimus dorsi stretch
Sets: 2 Reps: 2

Latissimus dorsi myofascial release on foam roller (SMR)
Sets: 2 Reps: 2

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 2

Kneeling stability ball chest and shoulder stretch
Sets: 2 Reps: 2

Prisoner squat
Sets: 3 Reps: 10

Medicine ball walking lunge with twist
Sets: 4 Reps: 10

Multiplanar side hops
Sets: 4 Reps: 10

Speed ladder ali cross
Sets: 4 Reps: 1

Speed ladder skiers
Sets: 4 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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