CORE

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

tbrownatc on December 07, 2015

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Back

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

Tags:

core, abdominals, back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Dumbbell Side Bends	-	10	10
	-	10	10
Bridge (Plank)	-	-	10
	-	-	10
Side Plank	-	-	10
	-	-	10
Reverse Crunches	-	15	10
	-	15	10
Closed Leg Toe Touches	-	15	10
	-	15	10
Bicycle Crunches	-	-	10
	-	-	10
Mountain Climbers	-	-	10
	-	-	10
Medicine Ball Rotations	-	20	10
	-	20	10
Back
Cable Chop (Woodchopper)	-	15	10
	-	15	10
Back Extension with Lower Trap Raise	-	10	10
	-	10	10

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Dumbbell Side Bends	-	10	10
	-	10	10
Bridge (Plank)	-	-	10
	-	-	10
Side Plank	-	-	10
	-	-	10
Reverse Crunches	-	15	10
	-	15	10
Closed Leg Toe Touches	-	15	10
	-	15	10
Bicycle Crunches	-	-	10
	-	-	10
Mountain Climbers	-	-	10
	-	-	10
Medicine Ball Rotations	-	20	10
	-	20	10
Back
Cable Chop (Woodchopper)	-	15	10
	-	15	10
Back Extension with Lower Trap Raise	-	10	10
	-	10	10

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