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
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
Cool Down
Your usual Cool Down and Stretching
Notes
Disclaimer
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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