WORKOUT 5 - Core & Control - Chipper

Published on 28 July 2025 at 11:39

Focus: Complete all reps of one exercise before moving to the next. Break down reps as needed.

Exercises: Bent-Leg Sit-Up [51], Front Plank [54], Side Crunch [41], Russian Twists [88], Inchworms [192], L-Sit [45] (for advanced) / Seated Knee-Up [44] (for beginner/medium)

BEGINNER

(Approx. 35-45 min)

Warm-up: 5 min light jog.

 

Workout: Complete all exercises in order.

 

  • Bent-Leg Sit-Up [51]: 50 reps + break +  25 reps (break as needed)

 

  • Front Plank [54]: 90 seconds total (hold for 30s, rest, repeat)

 

  • Side Crunch [41]: 40 reps per side + break +  20 reps per side (break as needed)

 

  • Russian Twists [88]: 60 reps + break +  25 reps (break as needed)

 

  • Inchworms [192]: 10 reps + break +  5 reps

 

  • Seated Knee-Up [44]: 30 reps + break +  10 reps (break as needed)

 

Cool-down: 5 min stretching.

MEDIUM

(Approx. 45-55 min)

Warm-up: 5-7 min dynamic warm-up.

 

Workout: Complete all exercises in order.

 

  • Bent-Leg Sit-Up [51]: 75 reps + break +  35 reps 

 

  • Front Plank [54]: 120 seconds total

 

  • Side Crunch [41]: 60 reps per side + break +  25 reps per side

 

  • Russian Twists [88]: 90 reps + break +  40 reps 

 

  • Inchworms [192]: 15 reps + break +  5 reps 

 

  • Seated Knee-Up [44]: 45 reps + break +  20 reps 

 

Cool-down: 7-10 min stretching.

ADVANCED 

(Approx. 50-60 min)

Warm-up: 7-10 min dynamic warm-up.

Workout: Complete all exercises in order.

  • Straight-Leg Sit-Up [52]: 100 reps + break +  50 reps 

 

  • RKC Plank [60]: 150 seconds total

 

  • Side Crunch [41] (with feet elevated): 80 reps per side + break +  40 reps per side

 

  • Russian Twists [88] (feet elevated): 120 reps + break +  50 reps 

 

  • Inchworms [192]: 20 reps + break +  15 reps 

 

  • L-Sit [45] (on floor or parallettes): Accumulate 60 seconds (hold for as long as possible, rest, repeat)

Cool-down: 10 min stretching.

Rating: 5 stars
1 vote

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