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Strengthen your core
by Eloíse Schaker
32 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 14, 2024 10:52
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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
Day 2
1
Bird-dog
3 Sets
10 Reps
@6.5
2
Single Arm Push Press (Dumbbell)
3 Sets
10 Reps
@7
3
Lying Leg Raise
3 Sets
45 secs
@7.5
4
Russian Twist (Dumbbell)
3 Sets
10 Reps
@7
5
Superman
3 Sets
10 Reps
@7
Day 1
1
Side Bend (Dumbbell)
3 Sets
10 Reps
@7
2
Plank
3 Sets
1 mins
@7.5
3
Dead Bug
3 Sets
20 Reps
@8
4
Suitcase Carry
3 Sets
30 secs
@7
5
Glute Bridge (Bodyweight)
3 Sets
10 Reps
@6
Day 1
1
Hip Bridge March
3 Sets
20 Reps
@7
2
Side Plank
3 Sets
40 secs
@7
3
Inchworm
3 Sets
12 Reps
@7
4
Goblet Squat
3 Sets
12 Reps
@7
5
Bent Leg Raise
3 Sets
8 Reps
@7
Day 2
1
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@7
2
Push Up
3 Sets
8 Reps
@7
3
Bird-dog
3 Sets
10 Reps
@7
4
Suitcase Carry
3 Sets
1 mins
@7
5
Dead Bug
3 Sets
10 Reps
@7
Day 1
1
Inchworm
3 Sets
12 Reps
@7
2
Goblet Squat
3 Sets
12 Reps
@7
3
Bent Leg Raise
3 Sets
8 Reps
@7
4
Side Plank
3 Sets
40 secs
@7
5
Hip Bridge March
3 Sets
20 Reps
@7
Day 2
1
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@7
2
Suitcase Carry
3 Sets
1 mins
@7
3
Bird-dog
3 Sets
10 Reps
@7
4
Dead Bug
3 Sets
10 Reps
@7
5
Push Up
3 Sets
8 Reps
@7
Day 2
1
Bird-dog
3 Sets
20 Reps
@7
2
Plank
4 Sets
40 secs
@7
3
Lying Leg Raise
3 Sets
8 Reps
@7.5
4
Mountain Climber
3 Sets
10 Reps
@7.5
5
Glute Bridge (Bodyweight)
3 Sets
10 Reps
@7
Day 1
1
Abs Crunch (Bodyweight)
4 Sets
15 Reps
@7
2
Kettlebell Swing
3 Sets
8 Reps
@7.5
3
Russian Twist (Dumbbell)
3 Sets
10 Reps
@7.5
4
Hollow Hold
3 Sets
30 secs
@7
5
Side Bend (Dumbbell)
3 Sets
10 Reps
@7
Day 2
1
Plank
4 Sets
40 secs
@7
2
Lying Leg Raise
3 Sets
8 Reps
@7.5
3
Dead Bug
3 Sets
8 Reps
@7.5
4
Hip Bridge March
3 Sets
10 Reps
@7.5
5
Sit Up
3 Sets
8 Reps
@7.5
Day 1
1
Abs Crunch (Weighted)
4 Sets
10 Reps
@7
2
Single Arm Push Press (Dumbbell)
3 Sets
8 Reps
@8
3
Kettlebell Swing
3 Sets
8 Reps
@7.5
4
Hollow Hold
3 Sets
30 secs
@7
5
Side Bend (Dumbbell)
3 Sets
10 Reps
@7
Day 1
1
V-Up
3 Sets
8 Reps
@8
2
Oblique Crunch
3 Sets
10 Reps
@7.5
3
Side Plank
4 Sets
45 secs
@8
4
Reverse Abs Crunch (Bodyweight)
3 Sets
8 Reps
@8
Day 2
1
Glute Bridge (Bodyweight)
3 Sets
12 Reps
@6
2
Plank
3 Sets
1 mins
@7.5
3
Side Bend (Dumbbell)
3 Sets
12 Reps
@7
4
Dead Bug
3 Sets
20 Reps
@8
5
Suitcase Carry
3 Sets
1 mins
@7
Day 2
1
Reverse Abs Crunch (Bodyweight)
3 Sets
8 Reps
@8
2
Oblique Crunch
3 Sets
10 Reps
@7.5
3
Side Plank
4 Sets
45 secs
@8
4
V-Up
3 Sets
8 Reps
@8
Day 1
1
Abs Crunch (Bodyweight)
4 Sets
15 Reps
@7
2
Kettlebell Swing
3 Sets
8 Reps
@7.5
3
Russian Twist (Dumbbell)
3 Sets
10 Reps
@7.5
4
Hollow Hold
3 Sets
30 secs
@7
5
Side Bend (Dumbbell)
3 Sets
10 Reps
@7