Workout 7. Core

This program is a full body workout split into 3 main sessions:1. Legs and glutes2. Functional full body HIIT3. Core and cardioBe sure to sweat it out with this workout using all your muscles in your body to encourage fat burning, muscle development and improve cardiovascular health to get you feeling alive and energized. For this workout you can start with one set of medium weight dumbbells. As you progress through the program you can increase or reduce your weights as you see fit. Whether you are a beginner or regular exerciser this program will most definitely allow you to see physique development and improve your overall health. The great thing about this program is that there are alternatives if you wish to make the workout harder or easier depending on your current level of fitness.

Exercises in This Workout

1. 1

   T-Spine Rotation

   50slow

   spineupper back
2. 2

   Rest

   8slow
3. 3

   Hip Openings

   29slow

   hipship flexors
4. 4

   Rest

   3slow
5. 5

   Cat-Cow

   48slow

   spinecore
6. 6

   Rest

   20slow
7. 7

   High Knees - Round 1

   42shigh

   full bodycore
8. 8

   Rest

   22slow
9. 9

   Dumbbell Sit-ups - Round 1

   39smedium

   coreshoulders
10. 10

    Rest

    21slow
11. 11

    Plank Hip Dips - Round 1

    36smedium

    coreobliques
12. 12

    Rest

    27slow
13. 13

    Heel Taps - Round 1

    36smedium

    coreobliques
14. 14

    Rest

    56slow
15. 15

    High Knees - Round 2

    41shigh

    full bodycore
16. 16

    Rest

    21slow
17. 17

    Dumbbell Sit-ups - Round 2

    43smedium

    coreshoulders
18. 18

    Rest

    19slow
19. 19

    Plank Hip Dips - Round 2

    41smedium

    coreobliques
20. 20

    Rest

    18slow
21. 21

    Heel Taps - Round 2

    39smedium

    coreobliques
22. 22

    Rest

    2 minlow
23. 23

    Wood Chop (Left) - Round 1

    39smedium

    coreobliques
24. 24

    Rest

    17slow
25. 25

    Wood Chop (Right) - Round 1

    41smedium

    coreobliques
26. 26

    Rest

    21slow
27. 27

    Ab Walkouts - Round 1

    41shigh

    coreshoulders
28. 28

    Rest

    23slow
29. 29

    Bicycles - Round 1

    40smedium

    coreobliques
30. 30

    Rest

    58slow
31. 31

    Wood Chop (Left) - Round 2

    41smedium

    coreobliques
32. 32

    Rest

    17slow
33. 33

    Wood Chop (Right) - Round 2

    41smedium

    coreobliques
34. 34

    Rest

    21slow
35. 35

    Ab Walkouts - Round 2

    40shigh

    coreshoulders
36. 36

    Rest

    18slow
37. 37

    Bicycles - Round 2

    40smedium

    coreobliques
38. 38

    Rest

    19slow
39. 39

    Plank Hold

    1 minhigh

    coreshoulders
40. 40

    Rest

    18slow
41. 41

    Cobra Stretch

    22slow

    corelower back
42. 42

    Child's Pose

    18slow

    lower backshoulders
43. 43

    Child's Pose with Side Reach (Right)

    16slow

    lower backshoulders
44. 44

    Child's Pose with Side Reach (Left)

    25slow

    lower backshoulders
45. 45

    Standing Roll-up

    29slow

    spinehamstrings

More Full-Body Workouts Workouts

Workout 8. Full Body Functional HIIT

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Workout 1 – Six Rounds Bodyweight

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Workout 6 – Upper Body Strength

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Workout 4. Lower Body

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Workout 8 – Combo

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Workout 6. Upper Body

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Frequently Asked Questions