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Strengthen your core

by Eloíse Schaker
188 athletes joined

Program Description

Keeping the core muscles strong to help stabilize your body, support your spine, and enhance your overall fitness.

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 26, 2024 01:30
  • Last Edited
    Jun 22, 2025 07:36

Summary

Unleash your inner strength with this 8-week core strengthening program designed for those ready to elevate their fitness game. Committing just two days a week, you'll engage in a variety of bodyweight exercises like Planks, Bird-Dogs, and Glute Bridges, each carefully crafted to target your abs and glutes for maximum stability and power. With progressive intensity and a focus on form, you'll build a solid foundation that enhances overall performance and functional strength. Get ready to transform your core and boost your confidence!
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
2
Plank
3
1 mins
RPE 7.5
3
Side Bend (Dumbbell)
3
10 reps
RPE 7
4
Dead Bug
3
20 reps
RPE 8
5
Suitcase Carry
3
30 secs
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
3
10 reps
RPE 7
2
Plank
3
1 mins
RPE 7.5
3
Dead Bug
3
20 reps
RPE 8
4
Suitcase Carry
3
30 secs
RPE 7
5
Glute Bridge (Bodyweight)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Bridge March
3
20 reps
RPE 7
2
Side Plank
3
40 secs
RPE 7
3
Inchworm
3
12 reps
RPE 7
4
Goblet Squat
3
12 reps
RPE 7
5
Bent Leg Raise
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Inchworm
3
12 reps
RPE 7
2
Goblet Squat
3
12 reps
RPE 7
3
Bent Leg Raise
3
8 reps
RPE 7
4
Side Plank
3
40 secs
RPE 7
5
Hip Bridge March
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
4
15 reps
RPE 7
2
Kettlebell Swing
3
8 reps
RPE 7.5
3
Russian Twist (Dumbbell)
3
10 reps
RPE 7.5
4
Hollow Hold
3
30 secs
RPE 7
5
Side Bend (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
4
10 reps
RPE 7
2
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 8
3
Kettlebell Swing
3
8 reps
RPE 7.5
4
Hollow Hold
3
30 secs
RPE 7
5
Side Bend (Dumbbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Up
3
8 reps
RPE 8
2
Oblique Crunch
3
10 reps
RPE 7.5
3
Side Plank
4
45 secs
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
4
15 reps
RPE 7
2
Kettlebell Swing
3
8 reps
RPE 7.5
3
Russian Twist (Dumbbell)
3
10 reps
RPE 7.5
4
Hollow Hold
3
30 secs
RPE 7
5
Side Bend (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bird-dog
3
10 reps
RPE 6.5
2
Lying Leg Raise
3
45 secs
RPE 7.5
3
Russian Twist (Dumbbell)
3
10 reps
RPE 7
4
Superman
3
10 reps
RPE 7
5
Single Arm Push Press (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bird-dog
3
10 reps
RPE 6.5
2
Single Arm Push Press (Dumbbell)
3
10 reps
RPE 7
3
Lying Leg Raise
3
45 secs
RPE 7.5
4
Russian Twist (Dumbbell)
3
10 reps
RPE 7
5
Superman
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
12 reps
RPE 7
2
Push Up
3
8 reps
RPE 7
3
Bird-dog
3
10 reps
RPE 7
4
Suitcase Carry
3
1 mins
RPE 7
5
Dead Bug
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Dumbbell)
3
12 reps
RPE 7
2
Suitcase Carry
3
1 mins
RPE 7
3
Bird-dog
3
10 reps
RPE 7
4
Dead Bug
3
10 reps
RPE 7
5
Push Up
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bird-dog
3
20 reps
RPE 7
2
Plank
4
40 secs
RPE 7
3
Lying Leg Raise
3
8 reps
RPE 7.5
4
Mountain Climber
3
10 reps
RPE 7.5
5
Glute Bridge (Bodyweight)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
4
40 secs
RPE 7
2
Lying Leg Raise
3
8 reps
RPE 7.5
3
Dead Bug
3
8 reps
RPE 7.5
4
Hip Bridge March
3
10 reps
RPE 7.5
5
Sit Up
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
12 reps
RPE 6
2
Plank
3
1 mins
RPE 7.5
3
Side Bend (Dumbbell)
3
12 reps
RPE 7
4
Dead Bug
3
20 reps
RPE 8
5
Suitcase Carry
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
8 reps
RPE 8
2
Oblique Crunch
3
10 reps
RPE 7.5
3
Side Plank
4
45 secs
RPE 8
4
V-Up
3
8 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Bird-dog
3 Sets
10 Reps
@6.5
2
Lying Leg Raise
3 Sets
45 secs
@7.5
3
Russian Twist (Dumbbell)
3 Sets
10 Reps
@7
4
Superman
3 Sets
10 Reps
@7
5
Single Arm Push Press (Dumbbell)
3 Sets
10 Reps
@7
Day 1
1
Glute Bridge (Bodyweight)
3 Sets
10 Reps
@6
2
Plank
3 Sets
1 mins
@7.5
3
Side Bend (Dumbbell)
3 Sets
10 Reps
@7
4
Dead Bug
3 Sets
20 Reps
@8
5
Suitcase Carry
3 Sets
30 secs
@7