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BoostcampPNG

Ab Dominator (Body Weight Intense Core Strength)

by B U.

Program Description

This is meant to be an addon core strength program that works with strength and/or cardio programs. See my Full Body Routine+Cardio routine called "Relentless" for something this works great with. This program works for beginners and advanced users alike.

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Bodybuilding, Athletics
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Sep 01, 2025 12:59
  • Last Edited
    Sep 01, 2025 06:46

Summary

Transform your core strength with the Ab Dominator program, a focused 4-week journey designed for maximum intensity using just your body weight. Committing to four days a week, you'll tackle a variety of core-centric exercises like Hollow Holds, Bicycle Crunches, and Plank with Shoulder Taps, ensuring a comprehensive approach to building stability and strength. Perfect for at-home workouts, this program is tailored for all fitness levels, pushing you to elevate your core game and achieve those defined abs you've been dreaming of. Get ready to dominate your workouts and feel the burn!
Muscle Engagement
Front
Back
MuscleSet
Abs
50.3%
Forearms
30.2%
Upper Back
12.1%
Stretching
7.5%
BlogBannerPC
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
0.67 mins
-
2
Bicycle Crunch
1
0.67 mins
-
3
Plank with Shoulder Taps
1
0.67 mins
-
4
Lying Leg Raise + Hip Lift
1
0.67 mins
-
5
Dead Bug
1
0.67 mins
-
6
Hollow Hold
1
0.67 mins
-
7
Slow Bicycle Crunch
1
0.67 mins
-
8
Plank with Shoulder Taps
1
0.67 mins
-
9
Lying Leg Raise + Hip Lift
1
0.67 mins
-
10
Dead Bug
1
0.67 mins
-
11
Hollow Hold
1
0.67 mins
-
12
Slow Bicycle Crunch
1
0.67 mins
-
13
Plank with Shoulder Taps
1
0.67 mins
-
14
Lying Leg Raise + Hip Lift
1
0.67 mins
-
15
Dead Bug
1
0.67 mins
-
16
Farmer's Walk (Weighted)
3
0.5 mins
-
17
Max Hold Plank (Finisher)
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Rock
1
0.67 mins
-
2
V-Up
1
0.67 mins
-
3
Side Plank With Reach Under(Right)
1
0.67 mins
-
4
Side Plank With Reach Under(Left)
1
0.67 mins
-
5
Toe Taps From Tabletop Position
1
0.67 mins
-
6
Hollow Rock
1
0.67 mins
-
7
V-Up
1
0.67 mins
-
8
Side Plank With Reach Under(Right)
1
0.67 mins
-
9
Side Plank With Reach Under(Left)
1
0.67 mins
-
10
Toe Taps From Tabletop Position
1
0.67 mins
-
11
Hollow Rock
1
0.67 mins
-
12
V-Up
1
0.67 mins
-
13
Side Plank With Reach Under(Right)
1
0.67 mins
-
14
Side Plank With Reach Under(Left)
1
0.67 mins
-
15
Toe Taps From Tabletop Position
1
0.67 mins
-
16
Farmer's Walk (Weighted)
3
0.75 mins
-
17
Max Hold Plank (Finisher)
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank To Elbow Reach
1
0.75 mins
-
2
Reverse Crunch + Hip Lift
1
0.75 mins
-
3
Bird Dog (Hold Each Rep 2-3s)
1
0.75 mins
-
4
V-Up To Hollow Hold Combo
1
0.75 mins
-
5
Side Planks Dips
1
0.75 mins
-
6
Plank To Elbow Reach
1
0.75 mins
-
7
Reverse Crunch + Hip Lift
1
0.75 mins
-
8
Bird Dog (Hold Each Rep 2-3s)
1
0.75 mins
-
9
V-Up To Hollow Hold Combo
1
0.75 mins
-
10
Side Planks Dips
1
0.75 mins
-
11
Plank To Elbow Reach
1
0.75 mins
-
12
Reverse Crunch + Hip Lift
1
0.75 mins
-
13
Bird Dog (Hold Each Rep 2-3s)
1
0.75 mins
-
14
V-Up To Hollow Hold Combo
1
0.75 mins
-
15
Side Planks Dips
1
0.75 mins
-
16
Plank To Elbow Reach
1
0.75 mins
-
17
Reverse Crunch + Hip Lift
1
0.75 mins
-
18
Bird Dog (Hold Each Rep 2-3s)
1
0.75 mins
-
19
V-Up To Hollow Hold Combo
1
0.75 mins
-
20
Side Planks Dips
1
0.75 mins
-
21
Farmer's Walk (Weighted)
3
1 mins
-
22
Max Hold Plank (Finisher)
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Rock
1
0.75 mins
-
2
Plank Walk With Push Up
1
0.75 mins
-
3
V-Up To Tuck Crunch
1
0.75 mins
-
4
Side Plank With Leg Lift(Right)
1
0.75 mins
-
5
Side Plank With Leg Lift(Left)
1
0.75 mins
-
6
Hollow Rock
1
0.75 mins
-
7
Plank Walk With Push Up
1
0.75 mins
-
8
V-Up To Tuck Crunch
1
0.75 mins
-
9
Side Plank With Leg Lift(Right)
1
0.75 mins
-
10
Side Plank With Leg Lift(Left)
1
0.75 mins
-
11
Hollow Rock
1
0.75 mins
-
12
Plank Walk With Push Up
1
0.75 mins
-
13
V-Up To Tuck Crunch
1
0.75 mins
-
14
Side Plank With Leg Lift(Right)
1
0.75 mins
-
15
Side Plank With Leg Lift(Left)
1
0.75 mins
-
16
Hollow Rock
1
0.75 mins
-
17
Plank Walk With Push Up
1
0.75 mins
-
18
V-Up To Tuck Crunch
1
0.75 mins
-
19
Side Plank With Leg Lift(Right)
1
0.75 mins
-
20
Side Plank With Leg Lift(Left)
1
0.75 mins
-
21
Farmer's Walk (Weighted)
3
2 mins
-
22
Max Hold Plank (Finisher)
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
0.67 mins
-
2
Bicycle Crunch
1
0.67 mins
-
3
Plank with Shoulder Taps
1
0.67 mins
-
4
Lying Leg Raise + Hip Lift
1
0.67 mins
-
5
Dead Bug
1
0.67 mins
-
6
Hollow Hold
1
0.67 mins
-
7
Slow Bicycle Crunch
1
0.67 mins
-
8
Plank with Shoulder Taps
1
0.67 mins
-
9
Lying Leg Raise + Hip Lift
1
0.67 mins
-
10
Dead Bug
1
0.67 mins
-
11
Hollow Hold
1
0.67 mins
-
12
Slow Bicycle Crunch
1
0.67 mins
-
13
Plank with Shoulder Taps
1
0.67 mins
-
14
Lying Leg Raise + Hip Lift
1
0.67 mins
-
15
Dead Bug
1
0.67 mins
-
16
Farmer's Walk (Weighted)
3
0.5 mins
-
17
Max Hold Plank (Finisher)
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Rock
1
0.67 mins
-
2
V-Up
1
0.67 mins
-
3
Side Plank With Reach Under(Right)
1
0.67 mins
-
4
Side Plank With Reach Under(Left)
1
0.67 mins
-
5
Toe Taps From Tabletop Position
1
0.67 mins
-
6
Hollow Rock
1
0.67 mins
-
7
V-Up
1
0.67 mins
-
8
Side Plank With Reach Under(Right)
1
0.67 mins
-
9
Side Plank With Reach Under(Left)
1
0.67 mins
-
10
Toe Taps From Tabletop Position
1
0.67 mins
-
11
Hollow Rock
1
0.67 mins
-
12
V-Up
1
0.67 mins
-
13
Side Plank With Reach Under(Right)
1
0.67 mins
-
14
Side Plank With Reach Under(Left)
1
0.67 mins
-
15
Toe Taps From Tabletop Position
1
0.67 mins
-
16
Farmer's Walk (Weighted)
3
0.75 mins
-
17
Max Hold Plank (Finisher)
1
2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank To Elbow Reach
1
0.75 mins
-
2
Reverse Crunch + Hip Lift
1
0.75 mins
-
3
Bird Dog (Hold Each Rep 2-3s)
1
0.75 mins
-
4
V-Up To Hollow Hold Combo
1
0.75 mins
-
5
Side Planks Dips
1
0.75 mins
-
6
Plank To Elbow Reach
1
0.75 mins
-
7
Reverse Crunch + Hip Lift
1
0.75 mins
-
8
Bird Dog (Hold Each Rep 2-3s)
1
0.75 mins
-
9
V-Up To Hollow Hold Combo
1
0.75 mins
-
10
Side Planks Dips
1
0.75 mins
-
11
Plank To Elbow Reach
1
0.75 mins
-
12
Reverse Crunch + Hip Lift
1
0.75 mins
-
13
Bird Dog (Hold Each Rep 2-3s)
1
0.75 mins
-
14
V-Up To Hollow Hold Combo
1
0.75 mins
-
15
Side Planks Dips
1
0.75 mins
-
16
Plank To Elbow Reach
1
0.75 mins
-
17
Reverse Crunch + Hip Lift
1
0.75 mins
-
18
Bird Dog (Hold Each Rep 2-3s)
1
0.75 mins
-
19
V-Up To Hollow Hold Combo
1
0.75 mins
-
20
Side Planks Dips
1
0.75 mins
-
21
Farmer's Walk (Weighted)
3
1 mins
-
22
Max Hold Plank (Finisher)
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Rock
1
0.75 mins
-
2
Plank Walk With Push Up
1
0.75 mins
-
3
V-Up To Tuck Crunch
1
0.75 mins
-
4
Side Plank With Leg Lift(Right)
1
0.75 mins
-
5
Side Plank With Leg Lift(Left)
1
0.75 mins
-
6
Hollow Rock
1
0.75 mins
-
7
Plank Walk With Push Up
1
0.75 mins
-
8
V-Up To Tuck Crunch
1
0.75 mins
-
9
Side Plank With Leg Lift(Right)
1
0.75 mins
-
10
Side Plank With Leg Lift(Left)
1
0.75 mins
-
11
Hollow Rock
1
0.75 mins
-
12
Plank Walk With Push Up
1
0.75 mins
-
13
V-Up To Tuck Crunch
1
0.75 mins
-
14
Side Plank With Leg Lift(Right)
1
0.75 mins
-
15
Side Plank With Leg Lift(Left)
1
0.75 mins
-
16
Hollow Rock
1
0.75 mins
-
17
Plank Walk With Push Up
1
0.75 mins
-
18
V-Up To Tuck Crunch
1
0.75 mins
-
19
Side Plank With Leg Lift(Right)
1
0.75 mins
-
20
Side Plank With Leg Lift(Left)
1
0.75 mins
-
21
Farmer's Walk (Weighted)
3
2 mins
-
22
Max Hold Plank (Finisher)
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
0.67 mins
-
2
Bicycle Crunch
1
0.67 mins
-
3
Plank with Shoulder Taps
1
0.67 mins
-
4
Lying Leg Raise + Hip Lift
1
0.67 mins
-
5
Dead Bug
1
0.67 mins
-
6
Hollow Hold
1
0.67 mins
-
7
Slow Bicycle Crunch
1
0.67 mins
-
8
Plank with Shoulder Taps
1
0.67 mins
-
9
Lying Leg Raise + Hip Lift
1
0.67 mins
-
10
Dead Bug
1
0.67 mins
-
11
Hollow Hold
1
0.67 mins
-
12
Slow Bicycle Crunch
1
0.67 mins
-
13
Plank with Shoulder Taps
1
0.67 mins
-
14
Lying Leg Raise + Hip Lift
1
0.67 mins
-
15
Dead Bug
1
0.67 mins
-
16
Farmer's Walk (Weighted)
3
0.5 mins
-
17
Max Hold Plank (Finisher)
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Rock
1
0.67 mins
-
2
V-Up
1
0.67 mins
-
3
Side Plank With Reach Under(Right)
1
0.67 mins
-
4
Side Plank With Reach Under(Left)
1
0.67 mins
-
5
Toe Taps From Tabletop Position
1
0.67 mins
-
6
Hollow Rock
1
0.67 mins
-
7
V-Up
1
0.67 mins
-
8
Side Plank With Reach Under(Right)
1
0.67 mins
-
9
Side Plank With Reach Under(Left)
1
0.67 mins
-
10
Toe Taps From Tabletop Position
1
0.67 mins
-
11
Hollow Rock
1
0.67 mins
-
12
V-Up
1
0.67 mins
-
13
Side Plank With Reach Under(Right)
1
0.67 mins
-
14
Side Plank With Reach Under(Left)
1
0.67 mins
-
15
Toe Taps From Tabletop Position
1
0.67 mins
-
16
Farmer's Walk (Weighted)
3
0.75 mins
-
17
Max Hold Plank (Finisher)
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank To Elbow Reach
1
0.75 mins
-
2
Reverse Crunch + Hip Lift
1
0.75 mins
-
3
Bird Dog (Hold Each Rep 2-3s)
1
0.75 mins
-
4
V-Up To Hollow Hold Combo
1
0.75 mins
-
5
Side Planks Dips
1
0.75 mins
-
6
Plank To Elbow Reach
1
0.75 mins
-
7
Reverse Crunch + Hip Lift
1
0.75 mins
-
8
Bird Dog (Hold Each Rep 2-3s)
1
0.75 mins
-
9
V-Up To Hollow Hold Combo
1
0.75 mins
-
10
Side Planks Dips
1
0.75 mins
-
11
Plank To Elbow Reach
1
0.75 mins
-
12
Reverse Crunch + Hip Lift
1
0.75 mins
-
13
Bird Dog (Hold Each Rep 2-3s)
1
0.75 mins
-
14
V-Up To Hollow Hold Combo
1
0.75 mins
-
15
Side Planks Dips
1
0.75 mins
-
16
Plank To Elbow Reach
1
0.75 mins
-
17
Reverse Crunch + Hip Lift
1
0.75 mins
-
18
Bird Dog (Hold Each Rep 2-3s)
1
0.75 mins
-
19
V-Up To Hollow Hold Combo
1
0.75 mins
-
20
Side Planks Dips
1
0.75 mins
-
21
Farmer's Walk (Weighted)
3
1 mins
-
22
Max Hold Plank (Finisher)
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Rock
1
0.75 mins
-
2
Plank Walk With Push Up
1
0.75 mins
-
3
V-Up To Tuck Crunch
1
0.75 mins
-
4
Side Plank With Leg Lift(Right)
1
0.75 mins
-
5
Side Plank With Leg Lift(Left)
1
0.75 mins
-
6
Hollow Rock
1
0.75 mins
-
7
Plank Walk With Push Up
1
0.75 mins
-
8
V-Up To Tuck Crunch
1
0.75 mins
-
9
Side Plank With Leg Lift(Right)
1
0.75 mins
-
10
Side Plank With Leg Lift(Left)
1
0.75 mins
-
11
Hollow Rock
1
0.75 mins
-
12
Plank Walk With Push Up
1
0.75 mins
-
13
V-Up To Tuck Crunch
1
0.75 mins
-
14
Side Plank With Leg Lift(Right)
1
0.75 mins
-
15
Side Plank With Leg Lift(Left)
1
0.75 mins
-
16
Hollow Rock
1
0.75 mins
-
17
Plank Walk With Push Up
1
0.75 mins
-
18
V-Up To Tuck Crunch
1
0.75 mins
-
19
Side Plank With Leg Lift(Right)
1
0.75 mins
-
20
Side Plank With Leg Lift(Left)
1
0.75 mins
-
21
Farmer's Walk (Weighted)
3
2 mins
-
22
Max Hold Plank (Finisher)
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
0.67 mins
-
2
Bicycle Crunch
1
0.67 mins
-
3
Plank with Shoulder Taps
1
0.67 mins
-
4
Lying Leg Raise + Hip Lift
1
0.67 mins
-
5
Dead Bug
1
0.67 mins
-
6
Hollow Hold
1
0.67 mins
-
7
Slow Bicycle Crunch
1
0.67 mins
-
8
Plank with Shoulder Taps
1
0.67 mins
-
9
Lying Leg Raise + Hip Lift
1
0.67 mins
-
10
Dead Bug
1
0.67 mins
-
11
Hollow Hold
1
0.67 mins
-
12
Slow Bicycle Crunch
1
0.67 mins
-
13
Plank with Shoulder Taps
1
0.67 mins
-
14
Lying Leg Raise + Hip Lift
1
0.67 mins
-
15
Dead Bug
1
0.67 mins
-
16
Farmer's Walk (Weighted)
3
0.5 mins
-
17
Max Hold Plank (Finisher)
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Rock
1
0.67 mins
-
2
V-Up
1
0.67 mins
-
3
Side Plank With Reach Under(Right)
1
0.67 mins
-
4
Side Plank With Reach Under(Left)
1
0.67 mins
-
5
Toe Taps From Tabletop Position
1
0.67 mins
-
6
Hollow Rock
1
0.67 mins
-
7
V-Up
1
0.67 mins
-
8
Side Plank With Reach Under(Right)
1
0.67 mins
-
9
Side Plank With Reach Under(Left)
1
0.67 mins
-
10
Toe Taps From Tabletop Position
1
0.67 mins
-
11
Hollow Rock
1
0.67 mins
-
12
V-Up
1
0.67 mins
-
13
Side Plank With Reach Under(Right)
1
0.67 mins
-
14
Side Plank With Reach Under(Left)
1
0.67 mins
-
15
Toe Taps From Tabletop Position
1
0.67 mins
-
16
Farmer's Walk (Weighted)
3
0.75 mins
-
17
Max Hold Plank (Finisher)
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank To Elbow Reach
1
0.75 mins
-
2
Reverse Crunch + Hip Lift
1
0.75 mins
-
3
Bird Dog (Hold Each Rep 2-3s)
1
0.75 mins
-
4
V-Up To Hollow Hold Combo
1
0.75 mins
-
5
Side Planks Dips
1
0.75 mins
-
6
Plank To Elbow Reach
1
0.75 mins
-
7
Reverse Crunch + Hip Lift
1
0.75 mins
-
8
Bird Dog (Hold Each Rep 2-3s)
1
0.75 mins
-
9
V-Up To Hollow Hold Combo
1
0.75 mins
-
10
Side Planks Dips
1
0.75 mins
-
11
Plank To Elbow Reach
1
0.75 mins
-
12
Reverse Crunch + Hip Lift
1
0.75 mins
-
13
Bird Dog (Hold Each Rep 2-3s)
1
0.75 mins
-
14
V-Up To Hollow Hold Combo
1
0.75 mins
-
15
Side Planks Dips
1
0.75 mins
-
16
Plank To Elbow Reach
1
0.75 mins
-
17
Reverse Crunch + Hip Lift
1
0.75 mins
-
18
Bird Dog (Hold Each Rep 2-3s)
1
0.75 mins
-
19
V-Up To Hollow Hold Combo
1
0.75 mins
-
20
Side Planks Dips
1
0.75 mins
-
21
Farmer's Walk (Weighted)
3
1 mins
-
22
Max Hold Plank (Finisher)
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Rock
1
0.75 mins
-
2
Plank Walk With Push Up
1
0.75 mins
-
3
V-Up To Tuck Crunch
1
0.75 mins
-
4
Side Plank With Leg Lift(Right)
1
0.75 mins
-
5
Side Plank With Leg Lift(Left)
1
0.75 mins
-
6
Hollow Rock
1
0.75 mins
-
7
Plank Walk With Push Up
1
0.75 mins
-
8
V-Up To Tuck Crunch
1
0.75 mins
-
9
Side Plank With Leg Lift(Right)
1
0.75 mins
-
10
Side Plank With Leg Lift(Left)
1
0.75 mins
-
11
Hollow Rock
1
0.75 mins
-
12
Plank Walk With Push Up
1
0.75 mins
-
13
V-Up To Tuck Crunch
1
0.75 mins
-
14
Side Plank With Leg Lift(Right)
1
0.75 mins
-
15
Side Plank With Leg Lift(Left)
1
0.75 mins
-
16
Hollow Rock
1
0.75 mins
-
17
Plank Walk With Push Up
1
0.75 mins
-
18
V-Up To Tuck Crunch
1
0.75 mins
-
19
Side Plank With Leg Lift(Right)
1
0.75 mins
-
20
Side Plank With Leg Lift(Left)
1
0.75 mins
-
21
Farmer's Walk (Weighted)
3
2 mins
-
22
Max Hold Plank (Finisher)
1
3 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Hollow Hold
1 Set
0.67 mins
-
2
Bicycle Crunch
1 Set
0.67 mins
-
3
Plank with Shoulder Taps
1 Set
0.67 mins
-
4
Lying Leg Raise + Hip Lift
1 Set
0.67 mins
-
5
Dead Bug
1 Set
0.67 mins
-
6
Hollow Hold
1 Set
0.67 mins
-
7
Slow Bicycle Crunch
1 Set
0.67 mins
-
8
Plank with Shoulder Taps
1 Set
0.67 mins
-
9
Lying Leg Raise + Hip Lift
1 Set
0.67 mins
-
10
Dead Bug
1 Set
0.67 mins
-
11
Hollow Hold
1 Set
0.67 mins
-
12
Slow Bicycle Crunch
1 Set
0.67 mins
-
13
Plank with Shoulder Taps
1 Set
0.67 mins
-
14
Lying Leg Raise + Hip Lift
1 Set
0.67 mins
-
15
Dead Bug
1 Set
0.67 mins
-
16
Farmer's Walk (Weighted)
3 Sets
0.5 mins
-
17
Max Hold Plank (Finisher)
1 Set
1 mins
-
Day 2
1
Hollow Hold
1 Set
0.67 mins
-
2
Bicycle Crunch
1 Set
0.67 mins
-
3
Plank with Shoulder Taps
1 Set
0.67 mins
-
4
Lying Leg Raise + Hip Lift
1 Set
0.67 mins
-
5
Dead Bug
1 Set
0.67 mins
-
6
Hollow Hold
1 Set
0.67 mins
-
7
Slow Bicycle Crunch
1 Set
0.67 mins
-
8
Plank with Shoulder Taps
1 Set
0.67 mins
-
9
Lying Leg Raise + Hip Lift
1 Set
0.67 mins
-
10
Dead Bug
1 Set
0.67 mins
-
11
Hollow Hold
1 Set
0.67 mins
-
12
Slow Bicycle Crunch
1 Set
0.67 mins
-
13
Plank with Shoulder Taps
1 Set
0.67 mins
-
14
Lying Leg Raise + Hip Lift
1 Set
0.67 mins
-
15
Dead Bug
1 Set
0.67 mins
-
16
Farmer's Walk (Weighted)
3 Sets
0.5 mins
-
17
Max Hold Plank (Finisher)
1 Set
1 mins
-
Day 3
1
Hollow Hold
1 Set
0.67 mins
-
2
Bicycle Crunch
1 Set
0.67 mins
-
3
Plank with Shoulder Taps
1 Set
0.67 mins
-
4
Lying Leg Raise + Hip Lift
1 Set
0.67 mins
-
5
Dead Bug
1 Set
0.67 mins
-
6
Hollow Hold
1 Set
0.67 mins
-
7
Slow Bicycle Crunch
1 Set
0.67 mins
-
8
Plank with Shoulder Taps
1 Set
0.67 mins
-
9
Lying Leg Raise + Hip Lift
1 Set
0.67 mins
-
10
Dead Bug
1 Set
0.67 mins
-
11
Hollow Hold
1 Set
0.67 mins
-
12
Slow Bicycle Crunch
1 Set
0.67 mins
-
13
Plank with Shoulder Taps
1 Set
0.67 mins
-
14
Lying Leg Raise + Hip Lift
1 Set
0.67 mins
-
15
Dead Bug
1 Set
0.67 mins
-
16
Farmer's Walk (Weighted)
3 Sets
0.5 mins
-
17
Max Hold Plank (Finisher)
1 Set
1 mins
-
Day 4
1
Hollow Hold
1 Set
0.67 mins
-
2
Bicycle Crunch
1 Set
0.67 mins
-
3
Plank with Shoulder Taps
1 Set
0.67 mins
-
4
Lying Leg Raise + Hip Lift
1 Set
0.67 mins
-
5
Dead Bug
1 Set
0.67 mins
-
6
Hollow Hold
1 Set
0.67 mins
-
7
Slow Bicycle Crunch
1 Set
0.67 mins
-
8
Plank with Shoulder Taps
1 Set
0.67 mins
-
9
Lying Leg Raise + Hip Lift
1 Set
0.67 mins
-
10
Dead Bug
1 Set
0.67 mins
-
11
Hollow Hold
1 Set
0.67 mins
-
12
Slow Bicycle Crunch
1 Set
0.67 mins
-
13
Plank with Shoulder Taps
1 Set
0.67 mins
-
14
Lying Leg Raise + Hip Lift
1 Set
0.67 mins
-
15
Dead Bug
1 Set
0.67 mins
-
16
Farmer's Walk (Weighted)
3 Sets
0.5 mins
-
17
Max Hold Plank (Finisher)
1 Set
1 mins
-