Core Crusher

Advanced•Core•60 minutes•Bodyweight
⏱️ 60 min🔥 480-720 cal💪 9 exercises📈 Advanced

Overview

Looking for a serious challenge? This advanced workout will test your strength, endurance, and mental toughness. A strong core improves posture, prevents injury, and enhances performance in every other exercise. This 60-minute session is structured to keep you challenged while allowing proper recovery. No equipment needed—just your body and determination. Commit to this workout 2-3 times per week for 4-6 weeks, and you'll see noticeable improvements in strength, endurance, and overall fitness.

Muscles Targeted

Primary: Rectus Abdominis, Obliques, Transverse Abdominis

Secondary: Lower Back, Hip Flexors, Glutes

Warm-Up (5 minutes)

Cat-Cow Stretch10 reps
Torso Twists20 reps
Pelvic Tilts10 reps
Dead Bug Hold20 seconds

Core Crusher

Advanced• Core• 60 minutes
Equipment needed: Bodyweight

Why this workout?

This workout is designed for advanced individuals looking to gain muscle and lose fat, specifically targeting the core. The exercises selected will challenge your strength and endurance while maximizing calorie burn, and the circuit finisher will push your limits, enhancing both muscle gain and fat loss.

Main Workout

Plank
3 sets • 45 seconds • Rest: 30 seconds
Keep your body in a straight line from head to heels.
Hanging Leg Raises
4 sets of 12 reps • Rest: 30 seconds
Engage your core and avoid swinging.
Modifications: Perform lying leg raises if hanging is too difficult.
Russian Twists
4 sets of 15 reps • Rest: 30 seconds
Keep your feet elevated for added difficulty.
Modifications: Keep feet on the ground if needed.
Side Plank
3 sets • 30 seconds • Rest: 30 seconds
Hold each side for 30 seconds.
Modifications: Knees on the ground for support if needed.
Mountain Climbers
4 sets of 20 reps • Rest: 30 seconds
Maintain a steady pace and keep your core tight.
Modifications: Slow down the movement if necessary.
Bicycle Crunches
4 sets of 15 reps • Rest: 30 seconds
Focus on controlled movements and full extension.
Modifications: Perform regular crunches if needed.

Finisher - Circuit

Complete 3 rounds of the following exercises with minimal rest between them.

3 rounds • Rest between rounds: 1 seconds

Burpees
1 sets of 10 reps
Explode upwards and land softly.
V-Ups
1 sets of 15 reps
Try to touch your toes at the top of the movement.
Modifications: Perform regular sit-ups if needed.
Plank Jacks
1 sets of 15 reps
Jump your feet in and out while holding a plank.
Modifications: Step out one foot at a time if necessary.
Stay hydrated and focus on form for each exercise.

Cool-Down (5 minutes)

Cobra Stretch30 seconds
Lying Spinal Twist30 sec each side
Child's Pose45 seconds
Cat-Cow Stretch10 reps

Tips for Best Results

  • 💧 Hydration: Drink water before, during, and after your workout
  • 🍎 Nutrition: Eat protein within 30-60 minutes of finishing
  • 📈 Progress: Track your reps and aim to add 1-2 each week
  • 😴 Recovery: Get 7-8 hours of sleep for optimal muscle repair

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 60-minute core workout burns approximately 480-720 calories per session. Combined with a modest calorie deficit, doing this workout 3x weekly supports sustainable fat loss while building lean muscle.

How often should I do this workout?

Aim for 3-4 sessions per week. Listen to your body—if you're still sore, take an extra rest day.

What if some exercises are too difficult?

Every exercise in this workout can be modified. Look for the 'Modifications' notes under each exercise. As you get stronger, gradually progress to the full version.

How long until I see results?

With consistent training and proper nutrition, expect noticeable strength gains within 2-3 weeks and visible changes within 4-6 weeks.

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