Core Conditioning Workout


Intermediate Level of Difficulty (30 minute max. workout)

This is an intermediate core conditioning workout. This workout targets the abdominals, obliques and lower back in a series of challenging circuits.

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Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a female doing Walk-Out Knee Tuck Exercise

Walk-Out Knee Tuck

The walk-out with knee tuck is an intermediate dynamic warm-up exercise. This is a great exercise to include at the beginning of your work-out to ensure that you're hamstrings and abdominal muscles are properly warmed up before you begin the rest of your work-out.

Do 8-10 reps
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Picture of a female doing Stability Ball Back Extension Exercise

Stability Ball Back Extension

The stability ball back extension is a beginner core exercise. This is exercise helps to strengthen the lower back and is suitable for all fitness levels.

Do 12-15 reps
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Picture of a female doing Single Side Seated Trunk Twist Exercise

Single Side Seated Trunk Twist

The single side seated trunk twist is an intermediate core exercise. This exercise helps to tone and strengthen the entire mid-section and is suitable for intermediate to advanced fitness levels.

Do 12-15 reps on each side
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Picture of a female doing V-Sit Double Knee Tucks Exercise

V-Sit Double Knee Tucks

The v-sit double knee tuck is an intermediate core exercise that targets the upper and lower abs. This exercise is best suited for intermediate to advanced fitness levels.

Do 15-20 reps
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a female doing Hanging Knee Raise Exercise

Hanging Knee Raise

The hanging knee raise is an intermediate core exercise that targets the upper and lower abs.

Do 10-12 reps
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Picture of a female doing Side V-Up Crunch Exercise

Side V-Up Crunch

The side v-up crunch is an intermediate core exercise. This is a very challenging exercise that targets the obliques and outer thighs.

Do 12-15 reps on each side
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Picture of a female doing Stability Ball Mountain Climbers Exercise

Stability Ball Mountain Climbers

The stability ball mountain climber is an intermediate core conditioning exercise. This is a challenging exercise that targets the entire core and helps to improve muscular endurance.

Do 15-20 reps
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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a female doing Side Plank Knee Drive Exercise

Side Plank Knee Drive

The side plank hip raise with knee drive is an intermediate core exercise. This is a very challenging exercise that targets the obliques as well as the gluteus medius and is suitable for intermediate to advanced fitness levels.

Do 10-12 reps on each side
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Picture of a female doing V-Sit Dumbbell Pass Exercise

V-Sit Dumbbell Pass

The v-sit dumbbell pass is an intermediate core exercise. This is a challenging exercise that targets the entire core and requires a fair amount of core strength in order to maintain proper positioning.

Do 10 reps on each side
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Picture of a female doing Weighted Bar Crunch-Ups Exercise

Weighted Bar Crunch-Ups

The weighted bar crunch up is an intermediate core exercise. This exercise targets the abs and is suitable for intermediate to advanced fitness levels.

Do 12-15 reps
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