The 4-Week CORE Program routine by END123 is a 3 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
This 2-day core program was developed from a 2019 research study published in the Journal of Sports ...
This 2-day core program was developed from a 2019 research study published in the Journal of Sports Science Medicine. The research looked at the efficacy of foam rolling and a core strengthening program on different athletic and health outcomes.
The results from the original program, based on 2 weekly sessions for 8-weeks, concluded the following:
1. Eight weeks of core-stability training two times per week improved dorsal trunk strength with no changes in a foam rolling group or the control.
2. Hamstring flexibility was improved both by an eight-week core-strength and foam rolling training intervention.
In this Jefit core program, the first four-weeks use less intensity and overall time and includes 5 core exercises. In weeks 5-8, the focus is on similar core movements with longer old times, slight progressions and about a 2-minute longer workout session.
Jefit combined the program into one four-week program to make things easier.
Good luck & Stay Strong,
MICHAEL WOOD, CSCS
Jefit Team
Any
Any
Any
[2024-03-01] Workout
Est time: 0 min
11 exercises
Air Bike Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Leg Raise Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Plank Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Push-Up Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Sit-Up Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
00:00
Bodyweight Squat Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
00:00
Alternating Heel Touch Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Reverse Crunch Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Oblique Crunch Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Bodyweight Calf Raise Lower Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Mountain Climber Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
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