Warm-Up (5 minutes)
Advanced Core Strength and Conditioning
Advanced• Core• 30 minutes
Equipment needed: Bodyweight, Dumbbells, Kettlebells, Medicine Ball, Plyo Box
Main Workout
3 sets of 15 reps • Rest: 30 seconds
Focus on hip drive and maintain a neutral spine.
Modifications: Use a lighter kettlebell or perform bodyweight swings if needed.
3 sets of 20 reps • Rest: 30 seconds
Keep your feet elevated for a greater challenge, but keep them on the ground if knee discomfort arises.
Modifications: Keep feet on the ground if necessary.
3 sets • 30 seconds • Rest: 30 seconds
Keep your body straight from head to heels. Engage your core throughout.
Modifications: Perform on knees if full plank is uncomfortable.
3 sets of 12 reps • Rest: 30 seconds
Use a soft surface to slam the ball safely and focus on your core engagement.
Modifications: Reduce weight of the medicine ball if needed.
3 sets of 10 reps • Rest: 30 seconds
Step onto the box with one foot and bring the other foot up to avoid impact on the knees.
Modifications: Use a lower box height or perform step-ups instead of jumps.
Finisher - Circuit
Complete the following exercises in sequence, resting as needed between exercises, aiming to minimize rest between rounds.
3 rounds • Rest between rounds: 1 min
1 sets of 10 reps
Focus on form; modify by stepping back instead of jumping if needed.
Modifications: Perform half burpees without the jump.
1 sets • 30 seconds
Hold steady, ensuring hips are elevated and in line with your body.
Modifications: Drop your bottom knee for support if needed.
1 sets of 12 reps
Keep your back straight and hinge at the hips.
Modifications: Use lighter weights if you experience discomfort.
Modify any exercise to accommodate your knee surgery recovery as necessary. Focus on form and controlled movements.
Note: This workout has been modified for the following injuries: Knee surgery