Advanced Core Workouts for Men & Women

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.

Week 1

Day 1

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

	Tensor fasciae latae foam roll (SMR) 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
	Swiss ball back extension throw-catch Sets: 4 Reps: 5
	Medicine ball rotational throw and catch against wall Sets: 4 Reps: 5
	Medicine ball pullover on stability ball Sets: 4 Reps: 5
	Medicine ball walking lunge with twist Sets: 3 Reps: 10
	Prisoner squat Sets: 3 Reps: 10
	Kneeling psoas stretch Sets: 2 Reps: 2
	Kneeling stability ball chest and shoulder stretch Sets: 2 Reps: 2
	Piriformis release foam roller (SMR) Sets: 2 Reps: 2
	Latissimus dorsi myofascial release on foam roller (SMR) Sets: 2 Reps: 2
	Lateral step ups with rotation Sets: 4 Reps: 5
	Single arm ball lat stretch kneeling (active) Sets: 2 Reps: 2

Day 2

Rest day!

Day 3

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

	Tensor fasciae latae foam roll (SMR) Sets: 2 Reps: 2
	Plyo push up with body rotation Sets: 3 Reps: 10
	Speed ladder ali cross Sets: 3 Reps: 1
	Speed ladder in-in, out-out Sets: 3 Reps: 1
	Step up Sets: 4 Reps: 5
	The snatch Sets: 4 Reps: 5
	Soccer throw Sets: 4 Reps: 5
	Medicine ball walking lunge with twist Sets: 3 Reps: 10
	Prisoner squat Sets: 3 Reps: 10
	Standing psoas stretch Sets: 2 Reps: 2
	Kneeling floor latissimus dorsi stretch Sets: 2 Reps: 2
	Thoracic extension foam roller (SMR) Sets: 2 Reps: 2
	Kneeling stability ball chest and shoulder stretch Sets: 2 Reps: 2
	Piriformis release foam roller (SMR) Sets: 2 Reps: 2
	Latissimus dorsi myofascial release on foam roller (SMR) Sets: 2 Reps: 2
	Standing Russian twist medicine ball Sets: 3 Reps: 10
	Jump squat with rotation Sets: 4 Reps: 5

Day 4

Rest day!

Day 5

This daily workout contains 16 exercises, you'll be doing the following exercises:

	Tensor fasciae latae foam roll (SMR) Sets: 2 Reps: 2
	Standing Russian twist medicine ball Sets: 4 Reps: 10
	Plyo push up with body rotation Sets: 4 Reps: 10
	Speed ladder skiers Sets: 4 Reps: 10
	Speed ladder ali cross Sets: 4 Reps: 1
	Multiplanar side hops Sets: 4 Reps: 10
	Medicine ball walking lunge with twist Sets: 4 Reps: 10
	Prisoner squat Sets: 3 Reps: 10
	Kneeling psoas stretch Sets: 2 Reps: 2
	Kneeling floor latissimus dorsi stretch Sets: 2 Reps: 2
	Thoracic extension foam roller (SMR) Sets: 2 Reps: 2
	Kneeling stability ball chest and shoulder stretch Sets: 2 Reps: 2
	Piriformis release foam roller (SMR) Sets: 2 Reps: 2
	Latissimus dorsi myofascial release on foam roller (SMR) Sets: 2 Reps: 2
	Lateral step ups Sets: 4 Reps: 5
	Ice skaters Sets: 4 Reps: 5

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout 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...

Meet the professional

Advanced Core Workouts for Men & Women

What will I get?

MJ Johnson

AS FEATURED IN