If you’re ready to rock your core, we’ve got just the workout for you! A sleek, strong core is critical for just about every exercise you do as well as looking fantastic in a bikini. So as promised in our Killer Core Beginner Workout post here is the second workout for someone who is very advanced and has good core endurance and stabilization.

Killer Core Advanced Workout

Type: Core Workout

Targets: Core/Abdominals

Equipment: Timer, Exercise Mat, Swiss Ball

Level: Advanced

The core plays into EVERY single movement a person does on a daily basis. An advanced workout for someone who is very advanced and has good core endurance and stabilization.

Warm Up

5-8 minutes of your preferred warm up routine

Workout

Plank - Sets: 1   Reps: hold for at least 1 minute - longer if possible

Plank Push Ups - Sets: 1   Reps: for 30-60 Seconds

Knee To Nose Plank - Sets: Tabata with the Side Plank Hip Dip   Reps: 20 seconds work, 10 seconds rest, switch sides

Side Plank Hip Dip - Sets: Tabata with the Knee to Nose Plank   Reps: 20 seconds work, 10 seconds rest, switch sides

Extended Plank Side to Side - Sets: 1   Reps: for 1 minute

Bird Dog - Sets: 1   Reps: 10-15 each side

Bridges on Swiss Ball - Sets: 2-3   Reps: 15-20 with 12 second hold

Hollow Body Hold - Sets: 1   Reps: 30-60 seconds

V-Ups - Sets: 2   Reps: 25

Swiss Ball Pikes - Sets: 2   Reps: 15-25

Swiss Ball Back Extension - Sets: 2   Reps: 15-25

Plank Walkout - Sets: 1   Reps: set a distance

Workout Videos

Plank

Plank

Sets: 1

Reps: hold for at least 1 minute - longer if possible

Plank Push Ups

Plank Push Ups

Sets: 1

Reps: for 30-60 Seconds

Knee To Nose Plank

Knee To Nose Plank

Sets: Tabata with the Side Plank Hip Dip

Reps: 20 seconds work, 10 seconds rest, switch sides

Side Plank Hip Dip

Side Plank Hip Dip

Sets: Tabata with the Knee to Nose Plank

Reps: 20 seconds work, 10 seconds rest, switch sides

Extended Plank Side to Side

Extended Plank Side to Side

Sets: 1

Reps: for 1 minute

Bird Dog

Bird Dog

Sets: 1

Reps: 10-15 each side

Bridges on Swiss Ball

Bridges on Swiss Ball

Sets: 2-3

Reps: 15-20 with 12 second hold

Hollow Body Hold

Hollow Body Hold

Sets: 1

Reps: 30-60 seconds

V-Ups

V-Ups

Sets: 2

Reps: 25

Swiss Ball Pikes

Swiss Ball Pikes

Sets: 2

Reps: 15-25

Swiss Ball Back Extension

Swiss Ball Back Extension

Sets: 2

Reps: 15-25

Plank Walkout

Plank Walkout

Sets: 1

Reps: set a distance

Cool Down

Your usual Cool Down and Stretching

Notes

None

Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

http://www.fitbodyhq.com/workouts/killer-core-advanced-workout/

FitBodyHQ.com

Connie Bechtel

Connie Bechtel has been in the health and fitness field for over 15 years. She has a Master’s degree in Exercise Science and Health Promotion with a concentration in Performance Enhancement. She has numerous personal training and group exercise certifications, including: National Strength and Conditioning Association- Certified Strength and Conditioning Specialist (NSCA-CSCS), National Academy of Sports Medicine- Performance Enhancement Specialist (NASM-PES), National... Read More

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