My Program
Settings
Sign In
Exercise Library
Workouts
Swap Exercises
Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
Equipment:
Difficulty:
Swap selected exercise with existing exercise for the:
Current Workout
Rest of the program
Back
[[{"exerciseName":"Banded Double Pump + Rotate","exerciseNotes":"","sets":4,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"5e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65d8e27b93607dec9a93ecf7","workoutExerciseItemID":"65d8e27b93607dec9a93ecf7","workoutExerciseFullName":"Banded Double Pump + Rotate"}],[{"exerciseName":"Pallof Press Hold","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"30","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"30","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"30","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"64957ea8a98d75d68b35bf17","workoutExerciseItemID":"64957ea8a98d75d68b35bf17","workoutExerciseFullName":"Pallof Press Hold"}],[{"exerciseName":"Swiss Ball Deadbug","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"661647f89fd8d1c34e95ad7c","workoutExerciseItemID":"661647f89fd8d1c34e95ad7c","workoutExerciseFullName":"Swiss Ball Deadbug"},{"exerciseName":"Swiss Ball Roll Outs","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"1","loadAmount":""}],"guideID":"65f9235f06f9a4d764bf33b4","workoutExerciseItemID":"65f9235f06f9a4d764bf33b4","workoutExerciseFullName":"Swiss Ball Roll Outs"}],[{"exerciseName":"Side Plank","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Secs","reps":"30","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"30","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Secs","reps":"30","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"6548b66b21d1dc08aa1fc6fe","workoutExerciseItemID":"6548b66b21d1dc08aa1fc6fe","workoutExerciseFullName":"Side Plank"},{"exerciseName":"Bird Dogs","exerciseNotes":"","sets":3,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""},{"measure":"Kg","quantityUnit":"Reps","reps":"10e","exerciseRestSeconds":"30","exerciseRestMinutes":"0","loadAmount":""}],"guideID":"65f921b81a02d0ed505132ba","workoutExerciseItemID":"65f921b81a02d0ed505132ba","workoutExerciseFullName":"Bird Dogs"}]]
Challenge - Core 1
Core workout encompassing powerful rotations, anti-rotation and anti-extension exercises.
662c7f041f903ba98cbba060
Summary
Input
Banded Double Pump + Rotate
sets
kg
reps
rest
Notes
65d8e27b93607dec9a93ecf7
Bands
Pallof Press Hold
sets
kg
reps
rest
Notes
64957ea8a98d75d68b35bf17
Cable
Swiss Ball Deadbug
sets
kg
reps
rest
Notes
661647f89fd8d1c34e95ad7c
Swiss Ball
Swiss Ball Roll Outs
sets
kg
reps
rest
Notes
65f9235f06f9a4d764bf33b4
Swiss Ball
Side Plank
sets
kg
reps
rest
Notes
6548b66b21d1dc08aa1fc6fe
Bodyweight
Bird Dogs
sets
kg
reps
rest
Notes
65f921b81a02d0ed505132ba
Bodyweight
65d8e27b93607dec9a93ecf7
65d8e27b93607dec9a93ecf7
Banded Double Pump + Rotate
Banded Double Pump + Rotate
3
3
3
m
0
s
rest
64957ea8a98d75d68b35bf17
64957ea8a98d75d68b35bf17
Pallof Press Hold
Pallof Press Hold - Cable - D-Handle
3
3
3
m
0
s
rest
661647f89fd8d1c34e95ad7c
661647f89fd8d1c34e95ad7c
Swiss Ball Deadbug
Swiss Ball Deadbug
3
3
3
m
0
s
rest
65f9235f06f9a4d764bf33b4
65f9235f06f9a4d764bf33b4
Swiss Ball Roll Outs
Swiss Ball Roll Outs
3
3
3
m
0
s
rest
6548b66b21d1dc08aa1fc6fe
6548b66b21d1dc08aa1fc6fe
Side Plank
Side Plank - Bodyweight
3
3
3
m
0
s
rest
65f921b81a02d0ed505132ba
65f921b81a02d0ed505132ba
Bird Dogs
Bird Dogs
3
3
3
m
0
s
rest
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
Finish Workout
Finish Workout
Back
Start Workout
utm_campaign