Core Workout Gym

Core Strength Workout

  • 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.

Day 1

This daily workout contains 7 activities, you'll be doing the following activities:

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

Medicine ball walking lunge with twist
Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

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

Stability ball back extension with knees off floor
Sets: 3 Reps: 10

Swiss ball crunch
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

Tuck jumps
Sets: 3 Reps: 10

Single leg Romanian deadlift
Sets: 3 Reps: 10

Squat on half foam roller
Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 8 activities, you'll be doing the following activities:

Piriformis release foam roller (SMR)
Sets: 2 Reps: 2

Kneeling psoas stretch
Sets: 2 Reps: 10

Swiss ball crunch
Sets: 3 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

Multiplanar side hops
Sets: 3 Reps: 10

Side lunge to balance
Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

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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