Workout Routine

FUNCTIONAL CORE

by elborito

Workouts

Workout 1

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
55% 1RM
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 kg.

Abs

2 sets

Workout 2

Around the world

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
20 sec
2
–
–
20
20 sec
3
–
–
20
20 sec
4
55% 1RM
20
20 sec
5
65% TM
20
20 sec
6
55% 1RM
20
20 sec

Around the world

6 sets

Workout 3

plank db exchange

Set
Intensity
Weight
Reps
Rest time
1
20 sec
2
20 sec
3
20 sec

plank db exchange

3 sets

Workout 4

plank

Set
Time
Rest time
1
30 sec
20 sec
2
30 sec
20 sec
3
30 sec
20 sec

plank

3 sets

Workout 5

bear taps

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

bear taps

3 sets

Workout 6

push-ups

Set
Reps
Rest time
1
3 +
amrap
20 sec
2
3 +
amrap
20 sec
3
3 +
amrap
20 sec

push-ups

3 sets

Workout 7

Hollow-Body Hold

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec
3
10 sec

Hollow-Body Hold

3 sets

Workout 8

hanging leg raises

Set
Reps
Rest time
1
10
20 sec
2
10
20 sec
3
10
20 sec

hanging leg raises

3 sets

Workout 9

Dead Hang

Set
Intensity
Weight
Reps
Rest time
1
20 sec
2
20 sec
3
20 sec

Dead Hang

3 sets

Boxing

Boxing

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

Boxing

3 sets