Core Strength Program

By Christopher Stone

	Intermediate (2-3 years)
	31 minutes/day \| 3 days/week \| 4 weeks
	Build Muscle, Gain Strength, Increase Stamina, Tone Body
	Bodyweight Show More

Average Exertion

Average Cardio Intensity

The core strength program is designed to improve the strength of the abs, obliques, and lower back muscles. The sessions follow a simple structure of 3 exercises per workout - one ab exercise, one oblique exercise and one full-body strength & stability exercise. As with the other programs, the training volume gradually increases as the weeks progress to provide the muscles with a training stimulus powerful enough to bring about improvements in muscular strength and endurance. The volume incrementally increases by adding 4 reps to each exercise with every week that passes.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Day 3

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Dead Bug	4 sets	8 reps	90s
2.Alternate Heel Touchers	4 sets	8 reps	90s
3.Plank See Exercise Notes	4 sets	8 reps	90s

Day 2

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Exercise	Sets	Reps	Rest
1.Crunches	4 sets	8 reps	90s
2.Plank Swivels	4 sets	8 reps	90s
3.Inchworm	4 sets	8 reps	90s

Day 3

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Exercise	Sets	Reps	Rest
1.Lying Knee Raise (on floor)	4 sets	8 reps	90s
2.Russian Twist	4 sets	8 reps	90s
3.Mountain Climber See Exercise Notes	4 sets	8 reps	90s

Date Created: 3/30/2020, UTC

Last Updated: 10/31/2021, UTC

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