logo
Iron Core
by Matt D.
6 athletes joined
Program Description
The purpose of this program is to strengthen the core. We are not aiming to build a visible 6 pack, though that may be a an additional byproduct depending on your body fat percentage. Exercises are to be done in a circuit and this program can be tailored to any level of fitness. For those newer to exercise, especially core work, or those who have a weak core, it is recommended that you start with just the first exercise. Once you can hold all 3 of the first exercises on the list for 60 seconds you can begin to add the rest. Start at a level comfortable for you, but push out of that comfort zone as you progress. This program can be added to supplement any program you are currently doing, especially if that program has no direct core training included in it.
Program Overview
Level
Beginner, Advanced
Goal
Athletics, Bodyweight Fitness
Equipment
At Home
Program Length
12 weeks
Time Per Workout
30 minutes
Created
May 21, 2024 12:15
Last Edited
Jun 10, 2024 01:52
down_app
Week 1
1 / 12 Weeks
Day 1
1
Plank
3 Sets
1 mins
2
Sit Up
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 2
1
Glute Bridge (Bodyweight)
3 Sets
1 mins
2
Reverse Hyperextension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 3
1
Side Plank
3 Sets
1 mins
2
Side Bend (Dumbbell)
3 Sets
20 Reps
3
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 4
1
Hollow Rock
3 Sets
1 mins
2
Hanging Leg Raise
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 5
1
Superman
3 Sets
1 mins
2
Back Extension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 6
1
Copenhagen Plank
3 Sets
1 mins
2
Standing Oblique Twist
3 Sets
20 Reps
3
Single-Arm Farmer Carry
3 Sets
1 mins
Day 1
1
Plank
3 Sets
1 mins
2
Sit Up
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 2
1
Glute Bridge (Bodyweight)
3 Sets
1 mins
2
Reverse Hyperextension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 3
1
Side Plank
3 Sets
1 mins
2
Side Bend (Dumbbell)
3 Sets
20 Reps
3
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 4
1
Hollow Rock
3 Sets
1 mins
2
Hanging Leg Raise
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 5
1
Superman
3 Sets
1 mins
2
Back Extension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 6
1
Copenhagen Plank
3 Sets
1 mins
2
Standing Oblique Twist
3 Sets
20 Reps
3
Single-Arm Farmer Carry
3 Sets
1 mins
Day 1
1
Plank
3 Sets
1 mins
2
Sit Up
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 2
1
Glute Bridge (Bodyweight)
3 Sets
1 mins
2
Reverse Hyperextension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 3
1
Side Plank
3 Sets
1 mins
2
Side Bend (Dumbbell)
3 Sets
20 Reps
3
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 4
1
Hollow Rock
3 Sets
1 mins
2
Hanging Leg Raise
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 5
1
Superman
3 Sets
1 mins
2
Back Extension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 6
1
Copenhagen Plank
3 Sets
1 mins
2
Standing Oblique Twist
3 Sets
20 Reps
3
Single-Arm Farmer Carry
3 Sets
1 mins
Day 1
1
Plank
3 Sets
1 mins
2
Sit Up
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 2
1
Glute Bridge (Bodyweight)
3 Sets
1 mins
2
Reverse Hyperextension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 3
1
Side Plank
3 Sets
1 mins
2
Side Bend (Dumbbell)
3 Sets
20 Reps
3
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 4
1
Hollow Rock
3 Sets
1 mins
2
Hanging Leg Raise
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 5
1
Superman
3 Sets
1 mins
2
Back Extension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 6
1
Copenhagen Plank
3 Sets
1 mins
2
Standing Oblique Twist
3 Sets
20 Reps
3
Single-Arm Farmer Carry
3 Sets
1 mins
Day 1
1
Plank
3 Sets
1 mins
2
Sit Up
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 2
1
Glute Bridge (Bodyweight)
3 Sets
1 mins
2
Reverse Hyperextension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 3
1
Side Plank
3 Sets
1 mins
2
Side Bend (Dumbbell)
3 Sets
20 Reps
3
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 4
1
Hollow Rock
3 Sets
1 mins
2
Hanging Leg Raise
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 5
1
Superman
3 Sets
1 mins
2
Back Extension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 6
1
Copenhagen Plank
3 Sets
1 mins
2
Standing Oblique Twist
3 Sets
20 Reps
3
Single-Arm Farmer Carry
3 Sets
1 mins
Day 1
1
Plank
3 Sets
1 mins
2
Sit Up
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 2
1
Glute Bridge (Bodyweight)
3 Sets
1 mins
2
Reverse Hyperextension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 3
1
Side Plank
3 Sets
1 mins
2
Side Bend (Dumbbell)
3 Sets
20 Reps
3
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 4
1
Hollow Rock
3 Sets
1 mins
2
Hanging Leg Raise
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 5
1
Superman
3 Sets
1 mins
2
Back Extension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 6
1
Copenhagen Plank
3 Sets
1 mins
2
Standing Oblique Twist
3 Sets
20 Reps
3
Single-Arm Farmer Carry
3 Sets
1 mins
Day 1
1
Plank
3 Sets
1 mins
2
Sit Up
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 2
1
Glute Bridge (Bodyweight)
3 Sets
1 mins
2
Reverse Hyperextension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 3
1
Side Plank
3 Sets
1 mins
2
Side Bend (Dumbbell)
3 Sets
20 Reps
3
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 4
1
Hollow Rock
3 Sets
1 mins
2
Hanging Leg Raise
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 5
1
Superman
3 Sets
1 mins
2
Back Extension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 6
1
Copenhagen Plank
3 Sets
1 mins
2
Standing Oblique Twist
3 Sets
20 Reps
3
Single-Arm Farmer Carry
3 Sets
1 mins
Day 1
1
Plank
3 Sets
1 mins
2
Sit Up
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 2
1
Glute Bridge (Bodyweight)
3 Sets
1 mins
2
Reverse Hyperextension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 3
1
Side Plank
3 Sets
1 mins
2
Side Bend (Dumbbell)
3 Sets
20 Reps
3
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 4
1
Hollow Rock
3 Sets
1 mins
2
Hanging Leg Raise
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 5
1
Superman
3 Sets
1 mins
2
Back Extension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 6
1
Copenhagen Plank
3 Sets
1 mins
2
Standing Oblique Twist
3 Sets
20 Reps
3
Single-Arm Farmer Carry
3 Sets
1 mins
Day 1
1
Plank
3 Sets
1 mins
2
Sit Up
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 2
1
Glute Bridge (Bodyweight)
3 Sets
1 mins
2
Reverse Hyperextension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 3
1
Side Plank
3 Sets
1 mins
2
Side Bend (Dumbbell)
3 Sets
20 Reps
3
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 4
1
Hollow Rock
3 Sets
1 mins
2
Hanging Leg Raise
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 5
1
Superman
3 Sets
1 mins
2
Back Extension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 6
1
Copenhagen Plank
3 Sets
1 mins
2
Standing Oblique Twist
3 Sets
20 Reps
3
Single-Arm Farmer Carry
3 Sets
1 mins
Day 1
1
Plank
3 Sets
1 mins
2
Sit Up
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 2
1
Glute Bridge (Bodyweight)
3 Sets
1 mins
2
Reverse Hyperextension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 3
1
Side Plank
3 Sets
1 mins
2
Side Bend (Dumbbell)
3 Sets
20 Reps
3
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 4
1
Hollow Rock
3 Sets
1 mins
2
Hanging Leg Raise
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 5
1
Superman
3 Sets
1 mins
2
Back Extension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 6
1
Copenhagen Plank
3 Sets
1 mins
2
Standing Oblique Twist
3 Sets
20 Reps
3
Single-Arm Farmer Carry
3 Sets
1 mins
Day 1
1
Plank
3 Sets
1 mins
2
Sit Up
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 2
1
Glute Bridge (Bodyweight)
3 Sets
1 mins
2
Reverse Hyperextension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 3
1
Side Plank
3 Sets
1 mins
2
Side Bend (Dumbbell)
3 Sets
20 Reps
3
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 4
1
Hollow Rock
3 Sets
1 mins
2
Hanging Leg Raise
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 5
1
Superman
3 Sets
1 mins
2
Back Extension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 6
1
Copenhagen Plank
3 Sets
1 mins
2
Standing Oblique Twist
3 Sets
20 Reps
3
Single-Arm Farmer Carry
3 Sets
1 mins
Day 1
1
Plank
3 Sets
1 mins
2
Sit Up
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 2
1
Glute Bridge (Bodyweight)
3 Sets
1 mins
2
Reverse Hyperextension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 3
1
Side Plank
3 Sets
1 mins
2
Side Bend (Dumbbell)
3 Sets
20 Reps
3
Single-Arm Dumbbell Overhead March
3 Sets
1 mins
Day 4
1
Hollow Rock
3 Sets
1 mins
2
Hanging Leg Raise
3 Sets
20 Reps
3
Prowler Push
3 Sets
1 mins
Day 5
1
Superman
3 Sets
1 mins
2
Back Extension
3 Sets
20 Reps
3
Farmer's Walk (Weighted)
3 Sets
1 mins
Day 6
1
Copenhagen Plank
3 Sets
1 mins
2
Standing Oblique Twist
3 Sets
20 Reps
3
Single-Arm Farmer Carry
3 Sets
1 mins