Program Description
Keeping the core muscles strong to help stabilize your body, support your spine, and enhance your overall fitness.
Program Overview
- LevelNovice, Beginner, Intermediate, Advanced
- GoalMuscle & Sculpting, Bodyweight Fitness
- EquipmentDumbbell Only
- Program Length8 weeks
- Time Per Workout30 minutes
- CreatedApr 26, 2024 01:30
- Last EditedSep 06, 2024 08:30
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-dog3 Sets
10 Reps
@6.5
2
Lying Leg Raise3 Sets
45 secs
@7.5
3
Russian Twist (Dumbbell)3 Sets
10 Reps
@7
4
Superman3 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
Plank3 Sets
1 mins
@7.5
3
Side Bend (Dumbbell)3 Sets
10 Reps
@7
4
Dead Bug3 Sets
20 Reps
@8
5
Suitcase Carry3 Sets
30 secs
@7