4 WEEK BEGINNER CORE STRENGTH TRAINER
WORKOUT SUMMARY
Main Goal
Muscle Building
Workout Type
Strength Training
Fitness Level
Beginner
Program Duration
4 week
Days Per Week
6 days/week
Time Per Workout
15-30 min
Equipment Required
Resistance band, dumbbell, bodyweight
Target Gender
Other
Description:
Welcome to the "4-Week Beginner Core Strength Trainer" program, thoughtfully designed by Coach Myers to help you achieve a stronger and more resilient core. Over the course of just one month, you'll experience a transformation in your core strength that will benefit your overall fitness journey.
"4-Week Beginner Core Strength Trainer" is an intensive 6-day-a-week program, where each session ranges from 15 to 30 minutes. You'll utilize equipment such as bands, bodyweight exercises, and dumbbells to attain a robust core that will enhance your overall physical fitness. Say goodbye to a weak core and hello to a stronger, healthier you in just one month!
Week 1
| Exercise | Sets | Reps |
| Day 1 | ||
| Walk outs (from knee) | 1 | 10 |
| Dumbbell crunches (light weight behind head) | 1 | 20 |
| Plank | 1 | 1 minutes |
| Band hold (on back) | 10 | 3 sec hold |
| DAY 2 | ||
| Dumbbell Pullover | 3 | 8 |
| Plate arches | 3 | 5 each side |
| Side bridge | 1 | 20-30 sec each side |
| Side bridge w/ dumbbell | 3 | 10 each side |
| DAY 3 | ||
| Dead bug | 3 | 10 second hold |
| Superman | ||
| Superset | ||
| Hypertension | 2 | 10 |
| Glut bridge | 2 | 30 second |
Week 2
| Exercise | Sets | Reps |
| Day 1 | ||
| Walk outs (from knee) | 1 | 10 |
| Dumbbell crunches (light weight behind head) | 2 | 20 |
| Plank | 1 | 1 minute |
| Band hold | 10 | 3 second hold |
| DAY 2 | ||
| Dumbbell Pullover | 3 | 8 |
| Plate arches | 3 | 5 each side |
| Side bridge | 1 | 30 sec each side |
| Side bridge w/ dumbbell | 1 | 10 each side |
| DAY 3 | ||
| Dead bug | 3 | 10 second hold |
| Superman w/ plate | 3 | 10 |
| Super set | ||
| Hypertension w/ plate | 3 | 10 |
| Glut bridge w/ dumbbell | 3 | 10 second |
Week 3
| Exercise | Sets | Reps |
| Day 1 | ||
| Walk outs (from knee) | 1 | 20 |
| Dumbbell crunches (heavy, arms extended) | 2 | 10 |
| Super set | ||
| Plank | 1 | 1 min |
| Band hold ( kneeling) | 1 | Max time |
| DAY 2 | ||
| Dumbbell Pullover | 3 | 8 |
| Plate arches | 3 | 5 each side |
| Super set | ||
| Side bridge | 1 | 30 sec each side |
| Side bridge w/ dumbbell | 1 | 10 each side |
| DAY 3 | ||
| supser set | ||
| Dead bug | 3 | 10 sec hold |
| Superman | 3 | 10 sec hold |
| Super set | ||
| Reverse hypertension on bench | 3 | 10 |
| Glut bridge w/ dumbbell | 3 | 30 sec |
Week 4
| Exercise | Sets | Reps |
| Day 1 | ||
| Walk out | 3 | 5 |
| Dumbbell crunches (heavy, arms extended) | 3 | 10 |
| Plank | 3 | 1 minute |
| Band hold ( kneeling) | 3 | Max time |
| DAY 2 | ||
| Dumbbell Pullover+ crunch ( on Swiss ball) | 5 | 10 |
| Plate arches | 5 | 8 each side |
| Side bridge | 5 | 30 sec each side, 1 St sec w/ 1 leg up |
| Side bridge w/ dumbbell | 5 | 10 each side |
| DAY 3 | ||
| Dead bug w/ dumbbell | 3 | 10 sec hold |
| Superman w/ plate | 3 | 10 sec hold |
| Reverse hypertension on bench | 3 | 10; 3 Secs Hold Each Rep |
| Glute Bridge w/ Heavy Barbell or Dumbbells | 3 | 10 sec |
