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02 Core Program

The document outlines seven core workout routines, each consisting of 6-9 abdominal exercises. Workout #1 focuses on exercises like V-ups, ab wheel rolls, and toe touches. Workout #2 includes crunches, V-sits, and side knee lifts. Workout #3 features crossover crunches, bicycles, and sit backs with twists. The remaining workouts incorporate equipment like Swiss balls, medicine balls, and an ab rocker for added challenge.

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stef1976
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204 views7 pages

02 Core Program

The document outlines seven core workout routines, each consisting of 6-9 abdominal exercises. Workout #1 focuses on exercises like V-ups, ab wheel rolls, and toe touches. Workout #2 includes crunches, V-sits, and side knee lifts. Workout #3 features crossover crunches, bicycles, and sit backs with twists. The remaining workouts incorporate equipment like Swiss balls, medicine balls, and an ab rocker for added challenge.

Uploaded by

stef1976
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Core Workout #1

1. V-Ups10

2. Ab Wheel20

3. Toe Touches30

4. Roman Chair Knee-Ups20

5. Single Leg Lifts15 each leg

6. Manual Sit-Ups10

Core Workout #2
1. Crunches50

2. V-Sits50

3. Sit Backs15

4. Side Knee-Ups15 each side

5. Single Leg Knee Drives15 each leg

6. Butt Lifts10

Core Workout #3
1. Crossover Crunches15 each way



2. Bicycles75



3. Sit Backs w/Twist25



4. Bench Twists10 each way

Core Workout #4
1. Swiss Ball Crunches25

2. Swiss Ball Plate Twists10 Each Way

3. Swiss Ball Hip Flexion20

4. Swiss Ball Leg Curl20

5. Swiss Ball Transfers10

6. Swiss Ball Windshield Wipers10 Each Way

7. Swiss Ball Push-Up PositionFor Time

8. Swiss Ball Table Top PositionFor Time

9. Swiss Ball Single Leg BridgeFor Time

Core Workout #5
1. Medicine Ball Sit-Up n Toss10


2. Medicine Ball Passes10 each way


3. Medicine Ball Wood Chop20


4. Medicine Ball Diagonal Partner Toss10 each way


5. Medicine Ball Partner Crunch20


6. Medicine Ball Sit Back w/Twist10
Same as regular Sit Back w/Twist, but add medicine ball
Core Workout #6
1. Supermans10 Each Way


2. Spiders10 Each Way


3. Crossover10 Each Way

Core Workout #7
1. Ab Rocker10


2. Front BridgeFor Time


3. Side BridgeFor Time


4. Back BridgeFor Time

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