Core Workouts at Home

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 11 activities, you'll be doing the following activities:

	Floor prone cobra Sets: 3 Reps: 15
	Standing piriformis stretch with table Sets: 3 Reps: 1
	Single leg balance reach Sets: 3 Reps: 15
	Glute bridge Sets: 3 Reps: 15
	Multiplanar hop with stabilization alternate leg Sets: 3 Reps: 15
	Four point abdominal drawing in maneuver Sets: 3 Reps: 15
	Standing soleus stretch Sets: 3 Reps: 1
	Side lying hip flexor stretch Sets: 3 Reps: 1
	Kneeling floor latissimus dorsi stretch Sets: 3 Reps: 1
	Wall calf stretch (straight knee) Sets: 3 Reps: 1
	Standing tensor fasciae latae stretch Sets: 3 Reps: 1

Day 2

Rest day!

Day 3

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

	Floor prone cobra Sets: 3 Reps: 15
	Standing piriformis stretch with table Sets: 3 Reps: 1
	Single leg balance reach Sets: 3 Reps: 15
	Glute bridge Sets: 3 Reps: 15
	Multiplanar hop with stabilization alternate leg Sets: 3 Reps: 15
	Four point abdominal drawing in maneuver Sets: 3 Reps: 15
	Standing soleus stretch Sets: 3 Reps: 1
	Side lying hip flexor stretch Sets: 3 Reps: 1
	Kneeling floor latissimus dorsi stretch Sets: 3 Reps: 1
	Wall calf stretch (straight knee) Sets: 3 Reps: 1
	Standing tensor fasciae latae stretch Sets: 3 Reps: 1

Day 4

Rest day!

Day 5

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

	Floor prone cobra Sets: 3 Reps: 15
	Standing piriformis stretch with table Sets: 3 Reps: 1
	Single leg balance reach Sets: 3 Reps: 15
	Glute bridge Sets: 3 Reps: 15
	Multiplanar hop with stabilization alternate leg Sets: 3 Reps: 15
	Four point abdominal drawing in maneuver Sets: 3 Reps: 15
	Standing soleus stretch Sets: 3 Reps: 1
	Side lying hip flexor stretch Sets: 3 Reps: 1
	Kneeling floor latissimus dorsi stretch Sets: 3 Reps: 1
	Wall calf stretch (straight knee) Sets: 3 Reps: 1
	Standing tensor fasciae latae stretch Sets: 3 Reps: 1

Day 6

Rest day!

Day 7

Rest day!

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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