Beginner Core Workout (CS)

beginner 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 10 exercises, you'll be doing the following exercises:

	Stability ball bridge Sets: 3 Reps: 12
	Prone iso abs elbow plank Sets: 3 Reps: 12
	Piriformis release foam roller (SMR) Sets: 2 Reps: 2
	Kneeling psoas stretch Sets: 2 Reps: 2
	Four point abdominal drawing in maneuver Sets: 3 Reps: 12
	Kneeling Latissimus dorsi ball stretch with single arm Sets: 2 Reps: 2
	Adductor stretch foam roller (SMR) Sets: 2 Reps: 2
	Prone cobra on stability ball Sets: 3 Reps: 12
	Wall calf stretch (straight knee) Sets: 2 Reps: 2
	Tensor fasciae latae foam roll (SMR) Sets: 2 Reps: 2

Day 2

Rest day!

Day 3

This daily workout contains 10 exercises, you'll be doing the following exercises:

	Stability ball bridge Sets: 3 Reps: 12
	Prone iso abs elbow plank Sets: 3 Reps: 12
	Piriformis release foam roller (SMR) Sets: 2 Reps: 2
	Kneeling psoas stretch Sets: 2 Reps: 2
	Four point abdominal drawing in maneuver Sets: 3 Reps: 12
	Kneeling Latissimus dorsi ball stretch with single arm Sets: 2 Reps: 2
	Adductor stretch foam roller (SMR) Sets: 2 Reps: 2
	Prone cobra on stability ball Sets: 3 Reps: 12
	Wall calf stretch (straight knee) Sets: 2 Reps: 2
	Tensor fasciae latae foam roll (SMR) Sets: 2 Reps: 2

Day 4

Rest day!

Day 5

This daily workout contains 10 exercises, you'll be doing the following exercises:

	Stability ball bridge Sets: 3 Reps: 12
	Prone iso abs elbow plank Sets: 3 Reps: 12
	Piriformis release foam roller (SMR) Sets: 2 Reps: 2
	Kneeling psoas stretch Sets: 2 Reps: 2
	Four point abdominal drawing in maneuver Sets: 3 Reps: 12
	Kneeling Latissimus dorsi ball stretch with single arm Sets: 2 Reps: 2
	Adductor stretch foam roller (SMR) Sets: 2 Reps: 2
	Prone cobra on stability ball Sets: 3 Reps: 12
	Wall calf stretch (straight knee) Sets: 2 Reps: 2
	Tensor fasciae latae foam roll (SMR) Sets: 2 Reps: 2

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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Beginner Core Workout

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MJ Johnson

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