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Comprehensive Core and Strength Workout

The document outlines a comprehensive workout plan focusing on core, glutes, hips, thighs, back, shoulders, arms, knees, and calves, including warm-ups, main routines, and finisher exercises. It features various circuits targeting strength, stability, and isolation, with specific repetitions and rest periods for each exercise. Additionally, it includes progressions for push-ups and pull-ups, as well as a 20-minute knee and calf workout, and emphasizes flexibility and mobility through stretches and yoga.

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b.z.
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69 views6 pages

Comprehensive Core and Strength Workout

The document outlines a comprehensive workout plan focusing on core, glutes, hips, thighs, back, shoulders, arms, knees, and calves, including warm-ups, main routines, and finisher exercises. It features various circuits targeting strength, stability, and isolation, with specific repetitions and rest periods for each exercise. Additionally, it includes progressions for push-ups and pull-ups, as well as a 20-minute knee and calf workout, and emphasizes flexibility and mobility through stretches and yoga.

Uploaded by

b.z.
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as ODT, PDF, TXT or read online on Scribd

Core, abs and waist

Warm-Up

1. Stomach vacuums - 3 reps, 40 seconds


2. Plank - 2 reps, 40 seconds

Main Routine
Circuit 1 (Strength and Stability)

1. Bicycle Crunches – 12 reps, 15-sec rest, 12 reps, 15-sec rest, 6 reps.


2. V-Ups – 6 reps, 15-sec rest, 6 reps.
3. Knee Raises (with ankle weights if available) – 10 reps, 15-sec rest, 10
reps, 15-sec rest, 10 reps.
4. Reverse Crunches – 12 reps, 15-sec rest, 12 reps, 15-sec rest, 12 reps.

Circuit 2 (Strength and Isolation)

1. Rope Cable Crunch – 12 reps, 15-sec rest, 12 reps, 15-sec rest, 12 reps.
2. Decline Sit-Ups – 12 reps, 15-sec rest, 12 reps, 15-sec rest, 12 reps.
3. Hanging Knee Raises – 12 reps, 15-sec rest, 12 reps, 15-sec rest, 12 reps
4. Hanging Leg Raises – 12 reps, 15-sec rest, 12 reps, 15-sec rest, 12 reps
5. Twisting knee raises – 12 reps, 15-sec rest, 12 reps, 15-sec rest, 12 reps

Circuit 3 (Oblique Focus)

1. Resistance Band Woodchoppers – 12 reps/side, 15-sec rest, 12 reps/side,


15-sec rest, 12 reps/side.
2. Oblique Twists – 10 reps/side, 15-sec rest, 10 reps/side, 15-sec rest, 10
reps/side.
3. Russian Twists – 20 reps.

Finisher

1. Knee Tucks – 3 sets of 20 reps.


2. Stick Twists – 3 sets of 20 reps.
3. Frog Crunches – 10 reps, 15-sec rest, 10 reps, 15-sec rest, 10 reps.
4. Archer Crunch – 3 sets of 6 reps.
Glutes, hips, thighs and hamstrings
hamstring stretch

Day 1: Glutes and Hamstrings Focus

Warm-Up
Perform 3 sets of 12 reps for each exercise.

1. Banded Clamshells
2. Standing Toe Touches to Crouching
3. Wide Legs Winging Abduction Rotations
4. Side Lunges with Palm-to-Floor + Body Rotation
5. One-Legged Hip Opener

Compound Movements

1. Banded Hip Thrusts (External Rotation - Toes Out) – 3×12 reps


2. Bulgarian Split Squats – 4×10 reps

Unilateral Movements

3. Rear-Foot Elevated Split Squats – 4×10 reps


4. Cable Kickbacks (Leg Angled Outward) – 4×10 reps

Isolation Exercises

5. Seated Hamstring Curls – 3×12 reps


6. Side-Lying Hip Abductions – 4×10 reps
7. Pull-Throughs – 3×12 reps

Day 2: Hips and Thighs Focus

Warm-Up
Perform 3 sets of 12 reps for each exercise.

6. Banded Clamshells
7. Standing Toe Touches to Crouching
8. Wide Legs Winging Abduction Rotations
9. Side Lunges with Palm-to-Floor + Body Rotation
10. One-Legged Hip Opener

Compound Movements

1. Sumo Squats – 3×12 reps


2. Dumbbell Single-Leg RDL – 4×10 reps
Unilateral Movements

3. Front-Foot Elevated Lunges – 4×10 reps


4. Standing Cuff Kickbacks – 4×10 reps

Isolation Exercises

5. Fire Hydrants (Banded) – 4×10 reps


6. Bent Knee Kickbacks – 4×10 reps
7. Glute Ham Raise – 3×12 reps
Back, shoulders and arms
shoulder warm up 1
shoulder warm up 2

Workout 1: Back and Shoulders


Back Focus

1. Dumbbell Bent-Over Row (Neutral Grip) – 3×12


2. Dumbbell Bent-Over Row (Overhand Grip) – 3×12
3. Lat-Focused Pulldown (Neutral Grip) – 3×12
4. Lat-Focused Pulldown (Wide Grip) – 3×12
5. 1-Arm Dumbbell Row – 4×10 (Elbow close to body)
6. Wide Grip + Lean Back Row – 3×12 (Wide grip, leaning back)
7. Incline Prone Y Movement – 3×12

Shoulder Focus

8. Dumbbell Shrugs – 3×12


9. Dumbbell Lateral Raises (Side) – 3×12
[Link] Overhead Press – 3×12

Workout 2: Chest and Arms


Chest Focus

1. Flat Dumbbell Press – 3×12 (Neutral grip)


2. Guillotine Dumbbell Press – 3×12 (Wide grip)
3. Dumbbell Flye – 3×12
4. Dips – 3×12 (Lean forward)
5. Cable Press Around – 3×12 (Using bands if no cable)

Arm Focus

6. High Pull (With Dumbbells) – 3×12 (Elbows higher than wrists)


7. Dumbbell Preacher Curls – 3×12
8. Hammer Curls – 3×12
Pulls ups and push ups
Push-Up Progression (8-10 minutes)
1. Incline Push-Ups (start with the wall, gradually lowering the surface)
○ 2 sets of 20 reps
2. Knee Push-Ups
○ 2 sets of 12 reps
3. Push-Ups with Elevated Hands
○ 2 sets of 10 reps
4. Bench Dips
○ 2 sets of 20 reps

Pull-Up Progression (7-10 minutes)


1. Dead Hangs
○ 2 sets of 60 seconds
2. Scapular Hangs (Active Hang)
○ 2 sets of 40 seconds
3. Scapular Shrugs (from hang position)
○ 2 sets of 20 reps
4. Band-Assisted Pull-Ups
○ 2 sets of 12 reps
5. Australian Pull-Ups
○ 2 sets of 12 reps
20-Minute Knee & Calf Workout
Circuit 1: Knees & Legs (10 minutes)

1. Weighted Leg Extensions – 2 x 12 reps


2. Glute Bridges + Leg Raises – 2 x 12 reps
3. Forward Lunges – 2 x 10 reps per leg
4. Sissy Squats – 2 x 10 reps
5. Step-Downs – 2 x 10 reps per leg
6. Lateral Step-Ups – 2 x 10 reps per leg

Circuit 2: Calves (10 minutes)

1. Regular Calf Raises – 2 x 15 reps


2. Single-Leg Calf Raises – 2 x 12 reps per leg
3. Donkey Calf Raises – 1 x 15 reps
4. Plyometric Calf Jumps – 2 x 15 reps
5. Seated Calf Raise Holds (with Dumbbells) – 2 x 15 reps (5–10 second
hold at the top)

25 streteches -- full body flexibility


mobility exercises for joints
full body yoga
stretches for splits
dynamic stretches for splits

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