Core Workout #1
Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.
*There are many different machines that perform the same exercise. Get familiar with the machines in your gym.
Warm up
Main Workout
Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.
*There are many different machines that perform the same exercise. Get familiar with the machines in your gym.
Core Workout #2
Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.
Warm up
Perform 100…
Main Workout
-Single DB sit ups
-DB Russian Twist
-Kneeling, Cable Crunches w/rope
-DB Pull Thru
Finisher
50-Ball Transfer
Core Workout #3
Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.
Warm up
Perform 100…
-Squat Jumps
-Bicycles
Main Workout
-Abdominal Crunch Machine
-Ab Coaster
-Plate, Russian Twist
-DB Toe Touch
Finisher
50-Ball Transfer
40-Ball Windshield Wipers
30-Burpees
Core Workout #4
Perform 3-5 sets of 10-30 reps. For strength, use HEAVY weight and perform lower reps (4-10 reps). For increased mass, use medium weight and high reps (10-20 reps). For definition and muscle endurance, use light weight and perform ALL 5 sets and 30 reps.
Warm up
100-Squats
Main Workout
-Abdominal Crunch Machine
-Cable Twist (L/R)
-AB Coast
-Cable Bookshelf (L/R)
-DB Russian Twist
-DB Pull Thru
-1 minute plank
-1 minute boat