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Core Strength Progression
by Matt D.
4 athletes joined
Program Description
This program is designed to strengthen your core in the most functional ways possible. This is not a “get ripped abs” program, though if you’re lean enough you can still expect to see some aesthetic improvement. Train 3 days/week with to specific targets. Begin with the first set of exercises only. Once you have mastered the 3 basic exercises, begin to incorporate the 2nd set of exercises. Once you have mastered the 2nd set of exercises, begin to incorporate the 3rd. Once you have mastered all 3 sets, begin to incorporate the carries. Continue progressing until you can master all sets of exercises and carries. Note on goals for time-based exercises: You do not have to stop at the set targets. If you wish you can continue to increase the time or add weight to them as you see fit.
Program Overview
Level
Beginner, Advanced
Goal
Athletics, Bodyweight Fitness, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
30 minutes
Created
Jul 10, 2024 04:02
Last Edited
Jul 20, 2024 08:04
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 2
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 3
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 1
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 2
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 3
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 1
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 2
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 3
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 1
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 2
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 3
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 1
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 2
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 3
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 1
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 2
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 3
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 1
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 2
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 3
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 1
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 2
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 3
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 1
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 2
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 3
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 1
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 2
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 3
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 1
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 2
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 3
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 1
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 2
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 3
1A
Plank
3 Sets
1 mins
1B
Side Plank
3 Sets
1 mins
1C
Glute Bridge (Bodyweight)
3 Sets
1 mins
2A
Side Bend (Dumbbell)
3 Sets
8-12 Reps
2B
Standing Oblique Twist
3 Sets
8-12 Reps
2C
Reverse Hyperextension
3 Sets
8-12 Reps
2D
Ab Wheel
3 Sets
8-12 Reps
3A
Weighted Sit-Ups
3 Sets
8-12 Reps
3B
Hanging Leg Raise
3 Sets
8-12 Reps
4A
Farmer's Walk (Weighted)
3 Sets
1 mins
4B
Single-Arm Front Rack Carry
3 Sets
1 mins
4C
Single-Arm Dumbbell Overhead March
3 Sets
1 mins