4 WEEKS TO A SHREDDED & STRONG CORE
WORKOUT SUMMARY
Main Goal
Toning and Sculpting
Workout Type
Strength Training
Fitness Level
Beginner
Program Duration
4 weeks
Days Per Week
3 days/week
Time Per Workout
15-30 mins
Equipment Required
Bodyweight, Cables, Dumbbells, Exercise Ball
Target Gender
Other
Description:
Are you ready to take your core strength to the next level and conquer one of the most challenging core exercises known to humankind? The Core Strength Road Map: 4 Weeks to a Shredded & Strong Core is here to help you achieve a shredded and robust core in just one month. This program is tailored for beginners and takes you through a series of progressive exercises, leading up to the ultimate goal of performing a perfect plate layout. With workouts scheduled for three days a week, each lasting 15-30 minutes, and a variety of equipment options, you're on the path to achieving that impressive core strength you've been dreaming of.
Week 1
| Exercise | Sets | Reps |
| Super set | ||
| Dumbbell Pullover | 3 | 10 |
| Straight arm lat pull-down | 3 | 10 |
| Pikes | 3 | 10 |
| Walk outs (from knee) | 3 | 10 |
| Plank | 1 | Max time |
| Reverse hyper | 1 | 25 |
Week 2
| Exercise | Sets | Reps |
| Super set | ||
| Dumbbell Pullover | 3 | 10 |
| Straight arm lat pull-down | 3 | 10 |
| Super set | ||
| Pikes | 2 | 12 |
| Walk outs ( from feet) | 2 | 5 |
| Plank | 2 | 1 Min Front, 30 Secs Each Side |
| Reverse hyper | 2 | 10 w/ 2 Secs Hold |
Week 3
| Exercise | Sets | Reps |
| Super set | ||
| Dumbbell Pullover | 3 | 5 Reps + 5 Negatives |
| Straight arm lat pull-down | 3 | 5 w/ 3 Secs Hold |
| Pike Layouts (on Swiss Ball) | 1 | 15 |
| Walk outs ( from feet) | 20 total | |
| Plank | 1 | 5 Mins (Switch Sides when Necessary) |
| Reverse hyper | 50 total |
Week 4
| Exercise | Sets | Reps |
| Triset | ||
| Dumbbell Pullover | 3 | 20 |
| Pike layouts | 3 | 20 |
| Walk out | 3 | 10 |
| Triset | ||
| Straight arm lat pull-down | 3 | 15 |
| Ab wheel or barbell rollout | 3 | 20 |
| Reverse hyper | 3 | 15 |
| Saws | 3 | 15 |
