BEGINNER CORE TRAINING

Use this Workout Plan

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

Rating:

Created By:

FitClick on October 28, 2009

Users:

706 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Circuit Training

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Abs, Thighs, Chest, Lower Back

Description

Get started with two days each week of core exercise strength training and two days each week of low intensity, fat-burning cardio.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	20	30
Reverse Crunches	-	15	30
Crunch Twists	-	15	30
Hanging Knee Tucks	-	15	30
Bridge (Plank)	-	1	60
Thighs
Smith Machine Squats	85 lbs.	12	90
	95 lbs.	10	90
	105 lbs.	8	90
Chest
Pushups	-	20	60
	-	20	60
Pushup Hold	-	3	60
	-	3	60
Lower Back
Back Extension: Ground	-	10	60
Back Extension: Plank Hold with Lift	-	12	60
Machine Low Back Extensions	80 lbs.	12	60
	90 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	40	-

Workout routine comments

Hello, I have some problems with the cervical spine, what recommendations can you give for the implementation of your complex?

EmiClark

April 29, 2021 at 2:03pm

Starting program on Sunday.

donnell85

August 26, 2015 at 2:52pm

Already seeing progress, remember guys-you can excercise all day but if you don't change your diet and drink lots of water you will be wasting your time. I found this out the hard way...

mzfree75

September 20, 2012 at 10:38am

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1-3 of 29 Comments

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