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:

	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
	Medicine Ball Walking Lunge With Twist Sets: 3 Reps: 10
	Prisoner Squat Sets: 3 Reps: 10
	Kneeling Psoas Stretch Sets: 2 Reps: 2
	Single Arm Ball Lat Stretch Kneeling Active Sets: 2 Reps: 2
	Kneeling Stability Ball Chest and Shoulder Stretch Sets: 2 Reps: 2
	Piriformis Release Foam Roller SMR Sets: 2 Reps: 2
	Tensor Fasciae Latae Foam Roll, Smr Sets: 2 Reps: 2
	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
	Latissimus Dorsi Myofascial Release on Foam Roller, Smr Sets: 2 Reps: 2
	Lateral Step Ups With Rotation Sets: 4 Reps: 5

Day 2

Rest day!

Day 3

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

	Plyo Push Up With Body Rotation Sets: 3 Reps: 10
	Speed Ladder Ali Cross Sets: 3 Reps: 1
	Speed Ladder Ankle Flips Sets: 3 Reps: 1
	The Snatch 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
	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
	Standing Russian Twist Medicine Ball Sets: 3 Reps: 10
	Tensor Fasciae Latae Foam Roll, Smr Sets: 2 Reps: 2
	Step Up Sets: 4 Reps: 5
	Jump Squat With Rotation Sets: 4 Reps: 5
	Soccer Throw 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

Day 4

Rest day!

Day 5

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

	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
	Ice Skaters Sets: 4 Reps: 5
	Medicine Ball Walking Lunge With Twist Sets: 4 Reps: 10
	Prisoner Squat Sets: 3 Reps: 10
	Kneeling Psoas 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
	Tensor Fasciae Latae Foam Roll, Smr Sets: 2 Reps: 2
	Multiplanar Side Hops Sets: 4 Reps: 10
	Kneeling Floor Latissimus Dorsi Stretch Sets: 2 Reps: 2
	Latissimus Dorsi Myofascial Release on Foam Roller, Smr Sets: 2 Reps: 2
	Lateral Step Ups 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...

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Advanced Core Workouts for Men & Women

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