Core Demolition: Explosive Ab & Oblique Shredder (Intensified)
WORKOUT SUMMARY
Main Goal
Toning and Sculpting
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
4-Week
Days Per Week
5 Days/week
Time Per Workout
25–30 minutes
Equipment Required
Medicine Ball, Dumbbell, Mat, Resistance Bands
Target Gender
Other
Carve dense, athletic abs through resistance and velocity.
This advanced core program intensifies the traditional ab workout by merging static holds, explosive rotational drills, and anti-rotation sequences. Each day blends deep core stability with athletic movement, targeting all planes of core function — transverse abdominis, obliques, rectus abdominis, and spinal stabilizers. Designed for serious athletes or those ready to unlock next-level core control and power.
Anti-Rotation & Core Stability Shock
| Exercise | Sets | Reps |
| Bird Dog | 3 | 12-15 |
| Shoulder Tap Push up | 3 | 12-15 |
| Dumbbell Pull Through | 3 | 8-12 |
| Russian Twist | 3 | 20 |
| Superman exercise | 3 | 12-15 |
| Side Plank 1 | 3 | 1 |
| Lying Upper Body Rotation | 3 | 10-12 |
| seated back extension | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Rolling Like a Ball crab | 3 | 10-15 |
| Kneeling T Spine Rotation | 3 | 10 |
| Seated Toe Touches | 3 | 10-12 per leg |
Explosive Oblique Power & Rotation Load
| Exercise | Sets | Reps |
| Russian Twist | 4 | 50 |
| Lying Floor Leg Raise | 3 | 15 |
| Dumbbell Pull Through | 3 | 8-12 |
| Superman exercise | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| Chest Tap Push up | 3 | 8-12 |
| side plank rotation | 3 | 20 |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
| Supine Spinal Twist | 3 | 15-30 sec |
| Rolling Like a Ball crab | 3 | 10-15 |
| Seated Toe Touches | 3 | 10-12 per leg |
| cat cow | 3 | 15-20 |
Core Density Circuit
| Exercise | Sets | Reps |
| Mountain Climber | 3 | 20 |
| Lying Floor Leg Raise | 3 | 15 |
| Bird Dog | 3 | 12-15 |
| Dumbbell Pull Through | 3 | 8-12 |
| Russian Twist | 3 | 20 |
| Side Plank 1 | 3 | 1 |
| Superman exercise | 3 | 12-15 |
| Kneeling T Spine Rotation | 3 | 10 |
| seated back extension | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Seated Toe Touches | 3 | 10-12 per leg |
Posterior Chain Core & Control
| Exercise | Sets | Reps |
| Superman exercise | 3 | 12-15 |
| Dumbbell Pull Through | 3 | 8-12 |
| Bird Dog | 3 | 12-15 |
| Side Plank 1 | 3 | 1 |
| seated back extension | 3 | 12-15 |
| Plank | 3 | 1 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Rolling Like a Ball crab | 3 | 10-15 |
| Kneeling Back Rotation Stretch | 3 | 20-30 seconds |
| Supine Spinal Twist | 3 | 15-30 sec |
| Supine Spinal Twist | 3 | 15-30 sec |
| Seated Toe Touches | 3 | 10-12 per leg |
| cat cow | 3 | 15-20 |
Hybrid Core Shred & Burner
| Exercise | Sets | Reps |
| Mountain Climber | 3 | 20 |
| Shoulder Tap Push up | 3 | 12-15 |
| Russian Twist | 3 | 20 |
| Lying Floor Leg Raise | 3 | 15 |
| Bird Dog | 3 | 12-15 |
| Side Plank 1 | 3 | 1 |
| Dumbbell Pull Through | 3 | 8-12 |
| Kneeling T Spine Rotation | 3 | 10 |
| seated back extension | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Rolling Like a Ball crab | 3 | 10-15 |
| Seated Toe Touches | 3 | 10-12 per leg |
