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To The Core Part 1

by MSR
7 athletes joined

Program Description

Strong abs, strong back.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    3 weeks
  • Time Per Workout
    20 minutes
  • Created
    Sep 20, 2024 10:14
  • Last Edited
    Jul 25, 2025 10:48

Summary

Unleash your core strength with "To The Core Part 1," a focused 3-week program designed to sculpt and stabilize your midsection. Committing just three days a week, you'll engage in a variety of bodyweight and core-centric exercises, including Dead Bugs, Planks, and Russian Twists, all tailored to build endurance and definition. Perfect for at-home workouts, this program empowers you to enhance your functional strength and improve overall stability. Get ready to feel the burn and see the results!
Muscle Engagement
Front
Back
MuscleSet
Abs
61.4%
Glutes
13.5%
Lower Back
12.3%
Stretching
5.8%
Hamstrings
5.3%
Forearms
1.8%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
1
-
2
Reverse Abs Crunch (Bodyweight)
1
-
3
Lower Body Twist
1
-
4
Glute Bridge (Bodyweight)
1
-
5
Russian Twist
1
-
6
Hip Extension Quad
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
-
2
Glute Bridge (Bodyweight)
1
-
3
Dead Bug
1
-
4
Hip Extension Quad
1
-
5
Russian Twist (Dumbbell)
1
-
6
Lower Body Twist
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Oblique 90 Degree Crunch
1
-
2
Scissor Kick
1
-
3
Abs Crunch (Weighted)
1
-
4
Glute Bridge (Bodyweight)
1
-
5
Hip Airplane
1
-
6
Superman
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
-
2
Alternate Leg Raises
1
-
3
Oblique Heel Touch
1
-
4
Plank
1
-
5
Scissor Kick
1
-
6
Superman
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Alternate Leg Raises
1
-
2
Scissor Kick
1
-
3
Superman
1
-
4
Plank
1
-
5
Abs Crunch (Weighted)
1
-
6
Oblique Heel Touch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
1
-
2
Reverse Abs Crunch (Bodyweight)
1
-
3
Oblique Crunch
1
-
4
Superman Quad
1
-
5
Lower Ab Leg Raises
1
-
6
Side Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
90 Degree Crunch
1
-
2
Hip Raise
1
-
3
Oblique Crunch
1
-
4
Superman Quad
1
-
5
Side Plank
1
-
6
Superman Alternating Sides
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Superman
1
-
2
Side Plank
1
-
3
Superman Quad
1
-
4
90 Degree Crunch
1
-
5
Oblique Crunch
1
-
6
Hip Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Toe Touch
1
-
2
Lower Body Twist
1
-
3
One Leg Jack Knife
1
-
4
Plank Walkout
1
-
5
V-Up
1
-
6
Superman Alternating Sides
1
-
Week 1
1 / 3 Weeks
Day 1
1
Dead Bug
1 Set
-
2
Reverse Abs Crunch (Bodyweight)
1 Set
-
3
Lower Body Twist
1 Set
-
4
Glute Bridge (Bodyweight)
1 Set
-
5
Russian Twist
1 Set
-
6
Hip Extension Quad
1 Set
-
Day 2
1
Abs Crunch (Bodyweight)
1 Set
-
2
Alternate Leg Raises
1 Set
-
3
Oblique Heel Touch
1 Set
-
4
Plank
1 Set
-
5
Scissor Kick
1 Set
-
6
Superman
1 Set
-
Day 3
1
90 Degree Crunch
1 Set
-
2
Hip Raise
1 Set
-
3
Oblique Crunch
1 Set
-
4
Superman Quad
1 Set
-
5
Side Plank
1 Set
-
6
Superman Alternating Sides
1 Set
-