Core Workouts

Try these upper core workouts.  They have options for beginner, intermediate, and advanced fitness levels. Feel free to mix and match them with other workouts such as lower body, upper body, and conditioning.  

Workout #1

Workout #2

Workout #3

Workout #4

Workout #5

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Workout #1

• Plank - 3 sets x (options)
  • Difficulty Options
  • ​[Beginner - 30 sec.] 
  • [Intermediate - 45 sec.]
  • [Advanced - 60 sec.]
• Side Plank - 3 sets x (options)
  • Difficulty Options
  • ​[Beginner - 10 sec./each]
  • [Intermediate - 20 sec./each]
  • [Advanced - 30 sec./each]
• Twist Hold - 3 sets x (options)
  • Difficulty Options
  • ​[Beginner - 15 sec.]
  • [Intermediate - 30 sec.]
  • [Advanced - 45 sec.]
• Supermen Holds - 3 sets x (options)
  • Difficulty Options
  • ​[Beginner - 15 sec.]
  • [Intermediate - 30 sec.]
  • [Advanced - 45 sec.]

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Workout #2

• Bird Dogs - 3 sets x 10 each
  • Difficulty Options
  • ​[Beginner - do from quadruped position]
  • [Intermediate - do from plank position]
  • [Advanced - do from pushup position]
• Leg Lifts - 3 sets x (options)
  • Difficulty Options
  • ​[Beginner - 5]
  • [Intermediate - 10]
  • [Advanced - 15]
• Twists - 3 sets x (options)
  • Difficulty Options
  • ​[Beginner - 10 each]
  • [Intermediate - 20 each]
  • [Advanced - 20 each, holding weight]
• Supermen - 3 sets x (options)
  • Difficulty Options
  • ​[Beginner - 10]
  • [Intermediate - 15]
  • [Advanced - 20]

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Workout #3

• Anti-Rotational Holds - 3 sets x (options)
  • Difficulty Options
  • ​[Beginner - 10 sec./each]
  • [Intermediate - 20 sec./each]
  • [Advanced - 30 sec./each]
• Side Plank with a Dip - 3 sets x (options)
  • Difficulty Options
  • ​[Beginner - 10 each, with leg crossed over]
  • [Intermediate - 10 each]
  • [Advanced - 15 each]
• Flutter Kicks - 3 sets x (options)
  • Difficulty Options
  • ​[Beginner - 15 sec.]
  • [Intermediate - 30 sec.]
  • [Advanced - 45 sec.]
• Swimmers - 3 sets x (options)
  • Difficulty Options
  • ​[Beginner - 20 sec.]
  • [Intermediate - 30 sec.]
  • [Advanced - 40 sec.]

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Workout #4

• Plank with Leg Lift - 3 sets x (options)
  • Difficulty Options
  • ​[Beginner - 10 each]
  • [Intermediate - 15 each]
  • [Advanced - 20 each]
• Bent Knee V-Ups - 3 sets x (options)
  • Difficulty Options
  • ​[Beginner - 5]
  • [Intermediate - 10]
  • [Advanced - 15]
• Scissor Kicks - 3 sets x (options)
  • Difficulty Options
  • ​[Beginner - 5 each]
  • [Intermediate - 10 each]
  • [Advanced - 15 each]
• Alternating Supermen - 3 sets x (options)
  • Difficulty Options
  • ​[Beginner - 5 each]
  • [Intermediate - 10 each]
  • [Advanced - 15 each]

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Workout #5

• Negative Leg Lift Series - 10 Reps (5 sec.) / 10 Reps / 10 sec.
  • Difficulty Options
  • ​[Beginner - 1 Set]
  • [Intermediate - 2 Sets]
  • [Advanced - 3 Sets]

• Negative Sit Up Series - 10 Reps (5 sec.) / 10 Reps / 10 sec.
  • Difficulty Options
  • ​[Beginner - 1 Set]
  • [Intermediate - 2 Sets]
  • [Advanced - 3 Sets]

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