Core Routine (New Jefit Exercises)

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2 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a core routine that you could use in between your strength training sessions. Perform the short, but focused, core program 2-3 times per week. Rest 24-28 hours between core sessions. Each 20-minute session, begins with a brief warm-up before you start working all muscles that comprise the core.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2

Core Session #1 7 exercises, 22 mins

Sun Salutation	1x0 reps • 35s	rest: 30s
Inchworm	1x0 reps • 35s	rest: 30s
Ab Roll	1x0 reps • 30s	rest: 30s
Scorpion	1x0 reps • 35s	rest: 30s
Dead Bug	2x6,8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	2x10,8 reps	rest: 60s
Plank with Shoulder Taps	2x15 reps	rest: 60s

Core Session #2 7 exercises, 20 mins

Cat Cow Stretch	1x0 reps • 35s	rest: 30s
Abdominal Hip Roll	1x0 reps • 35s	rest: 30s
Glute Bridge March	1x0 reps • 35s	rest: 30s
Dragon Flag	2x0 reps • 25s	rest: 60s
Side Plank Crunch	2x10,8 reps	rest: 60s
Windshield Wipers	1x10 reps	rest: 60s
Crow Pose	1x8 reps • 30s	rest: 60s