Core Workout Gym

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:

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

Day 2

Rest day!

Day 3

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

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

Day 4

Rest day!

Day 5

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

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

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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