Intermediate Core Conditioning Series (Day 3)


Intermediate Level of Difficulty (45 minute workout)

This is an intermediate core conditioning program designed to increase core strength and improve conditioning.

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WORKOUT SERIES

This workout is part of a "multi-day" training program. You can divide up the days to fit your schedule, however; we recommend that you take a full day of rest to let your body recover between workouts. For example: If you are doing a 3 day workout program, you may choose to workout (Monday - Day 1), (Wednesday - Day 2), (Friday - Day 3).

Day 1 Day 2 Day 3

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 5 times.

Picture of a male doing Russian Twist w/ Medicine Ball Exercise

Russian Twist w/ Medicine Ball

This is an intermediate core exercise that uses the medicine ball and stability ball to isolate and strengthen your core. This exercise also incorporates balance and stability training as you try to maintain proper form.

Do 15 reps on each side
LEARN EXERCISE
Picture of a male doing Stability Ball Knee Tucks on Bench Exercise

Stability Ball Knee Tucks on Bench

This is an intermediate core exercise that incorporates balance and coordination while targeting your abs.

Do 20 reps
LEARN EXERCISE
Picture of a male doing Cross Over Crunch Leg Drop Exercise

Cross Over Crunch Leg Drop

The cross over crunch with leg drop is an intermediate core exercise. This exercise is a progression from the cross over crunch and requires a greater amount of core strength in order to hold the crunch while preforming the single leg drop.

Do 15 reps on each side then rest for 30 seconds
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 5 times.

Picture of a male doing Knees to Elbows Exercise

Knees to Elbows

The knees to elbows exercise is one of the most challenging and one of the most effective core exercises you can do.

Do 10 reps
LEARN EXERCISE
Picture of a male doing Anti-Rotation Band Chest Press Exercise

Anti-Rotation Band Chest Press

The anti-rotation band chest press is a beginner level core conditioning exercise that strengthens the abs, obliques and lower back.

Do 15 reps on each side
LEARN EXERCISE
Picture of a male doing The Plank Exercise

The Plank

This is a core exercise that targets the entire mid-section.

Do this for 1 minute then rest for 30 seconds
LEARN EXERCISE