Core Workout Gym (CS)

intermediate 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 7 exercises, you'll be doing the following exercises:

	Medicine ball walking lunge with twist Sets: 3 Reps: 10
	Thoracic extension foam roller (SMR) Sets: 2 Reps: 2
	Resistance band reverse woodchop Sets: 3 Reps: 10
	Adductor stretch foam roller (SMR) Sets: 2 Reps: 2
	Standing adductor stretch Sets: 2 Reps: 2
	Tensor fasciae latae foam roll (SMR) Sets: 2 Reps: 2
	Standing tensor fasciae latae stretch Sets: 2 Reps: 2

Day 2

Rest day!

Day 3

This daily workout contains 11 exercises, you'll be doing the following exercises:

	Tuck jumps Sets: 3 Reps: 10
	Swiss ball crunch Sets: 3 Reps: 10
	Single leg Romanian deadlift Sets: 3 Reps: 10
	Squat on half foam roller Sets: 3 Reps: 10
	Stability ball back extension with knees off floor Sets: 3 Reps: 10
	Adductor stretch foam roller (SMR) Sets: 2 Reps: 2
	Standing adductor stretch Sets: 2 Reps: 2
	Tensor fasciae latae foam roll (SMR) Sets: 2 Reps: 2
	Standing tensor fasciae latae stretch Sets: 2 Reps: 2
	Thoracic spine stretch foam roller Sets: 2 Reps: 2
	Kneeling stability ball chest and shoulder stretch Sets: 2 Reps: 2

Day 4

Rest day!

Day 5

This daily workout contains 9 exercises, you'll be doing the following exercises:

	Multiplanar side hops Sets: 3 Reps: 10
	Swiss ball crunch Sets: 3 Reps: 10
	Side lunge to balance Sets: 3 Reps: 10
	Piriformis release foam roller (SMR) Sets: 2 Reps: 2
	Kneeling psoas stretch Sets: 2 Reps: 10
	Gastroc stretch (pronation & supination) Sets: 2 Reps: 10
	Wall standing pectoral stretch Sets: 2 Reps: 2
	Oblique twists with resistance band on ball Sets: 3 Reps: 10
	Adductor stretch foam roller (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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Core Workout Gym

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MJ Johnson

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