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WEEK 3
CLASSIC CORE
DAY 15 - SIX PACK STANDARDS I
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
ZONE 1 - LOWER RECTUS / TA
ZONE 2 - MID / UPPER RECTUS
ZONE 3 - OBLIQUES / SERRATUS
ZONE 4 - LOW BACK / LUMBAR
CORE CIRCUIT
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
1A. Hanging Raises x *60 sec (L4) / *45 sec (L3) OR Captain's Chair Raises *45 sec (L2) / *30 sec (L1)
1B. 90/90 Crunches x *90 sec (L4) / *75 sec (L3) / *60 sec (L2) / *45 sec (L1)
1C. Side Crunches x *30 sec each side (L4) / *30 sec each side (L3) / *20 sec each side (L2) / *20 sec each side (L1)
Perform for the Following Number of Rounds: 3-4
REST: Transitional between exercises. No more than 1 minute between rounds (if ready before 1 min, jump back into the
next round)
**60 SECOND STABILITY
2. Prone Prisoner Lifts / Swan Lifts x 60 sec (All Levels)
**Performed once after all circuits are completed to finish workout.
DAY 16 - OLD SCHOOL TOOLS I
CORE CIRCUIT
1A. **Med Ball Knee Tucks x 45 sec (All Levels)
1B. Ab Wheel Rollouts x *60 sec / *50 sec / *40 sec / *30 sec
1C. Broomstick Twists x *60 sec / *50 sec / *40 sec / *30 sec
Perform for the Following Number of Rounds: 3-4
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
REST: Transitional between exercises. No more than 1 minute between rounds (if ready before 1 min, jump back into the
next round)
**Use a Med Ball weight that challenges you consistent with your ability level.
***60 SECOND STABILITY
2. Prone Prisoner Lifts / Swan Lifts x 60 sec (All Levels)
***Performed once after all circuits are completed to finish workout
DAY 17 - LEGENDARY ABS I
CORE CIRCUIT
*LEVEL 4 (L4) / *LEVEL 3 (L3) / *LEVEL 2 (L2) / *LEVEL 1 (L1)
This study resource was
1A. V-Sit Hold x *60 sec (L4) / *50 sec (L3) / *40 sec (L2) / *30 sec (L1) - ZANE'S CHOICE
1B. **Kneeling Cable / Banded Crunch x 45 sec (All Levels) - ARNOLD'S CHOICE
shared via CourseHero.com
1C. **DB Spell Casters x *45 sec (L4) / *45 sec (L3) / *30 sec (L2) / *30 sec (L1) - LABRADA'S CHOICE
Perform for the Following Number of Rounds: 3-4
REST: Transitional between exercises. No more than 1 minute between rounds (if ready before 1 min, jump back into the
next round)
**Use a weight that challenges you consistent with your ability level.
***60 SECOND STABILITY
2. Prone Prisoner Lifts / Swan Lifts x 60 sec (All Levels)
***Performed once after all circuits are completed to finish workout
Pueblo, Co
https://www.coursehero.com/file/61801468/CORE4-ABS-Month-1-Workoutspdf/
jacobwtwilson @ gmail.com
Jacob Wilson
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