Core Workouts with Weights

Workout Routine

  • 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 8 exercises, you'll be doing the following exercises:

Barbell deadlift curl
Sets: 3 Reps: 12

Kneeling Lat Stretch Static
Sets: 3 Reps: 1

Standing Piriformis Stretch With Table
Sets: 3 Reps: 1

Standing Tensor Fasciae Latae Stretch
Sets: 3 Reps: 1

Dumbbell Front Side Lunge Combo
Sets: 3 Reps: 12

Single Leg Pnf Pattern With Dumbbell
Sets: 3 Reps: 12

Oblique Floor Crunches Twist Crunches
Sets: 3 Reps: 12

Standing Psoas Stretch
Sets: 2 Reps: 10

Day 2

Rest day!

Day 3

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

Barbell deadlift curl
Sets: 3 Reps: 12

Kneeling Lat Stretch Static
Sets: 3 Reps: 1

Standing Piriformis Stretch With Table
Sets: 3 Reps: 1

Standing Tensor Fasciae Latae Stretch
Sets: 3 Reps: 1

Dumbbell Front Side Lunge Combo
Sets: 3 Reps: 12

Single Leg Pnf Pattern With Dumbbell
Sets: 3 Reps: 12

Oblique Floor Crunches Twist Crunches
Sets: 3 Reps: 12

Standing Psoas Stretch
Sets: 2 Reps: 10

Day 4

Rest day!

Day 5

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

Barbell deadlift curl
Sets: 3 Reps: 12

Kneeling Lat Stretch Static
Sets: 3 Reps: 1

Standing Piriformis Stretch With Table
Sets: 3 Reps: 1

Standing Tensor Fasciae Latae Stretch
Sets: 3 Reps: 1

Dumbbell Front Side Lunge Combo
Sets: 3 Reps: 12

Single Leg Pnf Pattern With Dumbbell
Sets: 3 Reps: 12

Oblique Floor Crunches Twist Crunches
Sets: 3 Reps: 12

Standing Psoas Stretch
Sets: 2 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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