Focus: Building a strong, resilient core.
Exercises: Twisting Sit-Up [53], Side Plank [61], Russian Twists [88], Windshield Wiper [68] (advanced) / Oblique Hanging Leg Raise [67] (medium) / Side Crunch [41] (beginner), Plank Arm Reaches [84], Plank Side Walk + Push Up [199]
BEGINNER
(Approx. 30-40 min)
Warm-up: 5 min light cardio.
Workout: Complete all exercises in order.
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Twisting Sit-Up [53]: 70 reps (35 each side)
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Side Plank [61]: 60 seconds total (30s each side)
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Russian Twists [88]: 50 reps
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Side Crunch [41]: 30 reps per side
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Plank Arm Reaches [84]: 20 reps (10 each arm)
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Plank Side Walk [199] (no push-up): 10 steps each direction
Cool-down: 5 min stretching.
MEDIUM
(Approx. 40-50 min)
Warm-up: 5-7 min dynamic warm-up.
Workout: Complete all exercises in order.
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Twisting Sit-Up [53]: 80 reps (40 each side)
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Side Plank [61]: 90 seconds total (45s each side)
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Russian Twists [88] (feet elevated): 75 reps
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Oblique Hanging Leg Raise [67]: 40 reps (20 each side)
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Plank Arm Reaches [84]: 30 reps (15 each arm)
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Plank Side Walk + Push Up [199]: 8 steps each direction + 4 push-ups
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.
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Twisting Sit-Up [53] (with control): 80 reps (40 each side)
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Feet-Elevated Side Plank [63]: 120 seconds total (60s each side)
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Russian Twists [88] (feet and shoulders elevated): 100 reps
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Windshield Wiper [68]: 50 reps (25 each side)
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Plank Arm Reaches [84] (with weight shift): 40 reps (20 each arm)
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Plank Side Walk + Push Up [199]: 12 steps each direction + 6 push-ups
Cool-down: 10 min stretching.
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