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 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!

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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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Advanced Core Workouts for Men & Women

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MJ Johnson

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