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Moderate Workout

Core Builder 2

Moderate   23 minutes

Target Areas: Full Body

Equipment: Foam Roller, Wall, Exercise Mat, Dumbbells

Tomas Perucca
 		    Added by Personal Trainer Tomas Perucca
Core Builder 2
Tags
Home Gym Workouts Full Body Workouts Foam Roller Workouts Wall Workouts Dumbbell Workouts
Description

A basic routine

Exercises

Set 1: 2 rounds
Back Rolls
Back Rolls
1 minute
Rest
Rest
5 seconds
Quad Rolls
Quad Rolls
30 seconds
Rest
Rest
5 seconds
Advanced Right Glute Rolls
Advanced Right Glute Rolls
30 seconds
Rest
Rest
5 seconds
Advanced Left Glute Rolls
Advanced Left Glute Rolls
30 seconds
Rest
Rest
5 seconds
90 Lat Stretch
90 Lat Stretch
20 seconds
Deep breathing. Straight legs to work on hams stretching too
Rest
Rest
5 seconds
90 Lat Stretch
90 Lat Stretch
20 seconds
Deep breathing. Straight legs to work on hams stretching too
Rest
Rest
5 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
20 seconds
Rest
Rest
5 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
20 seconds
Rest
Rest
5 seconds
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
30 seconds
Rest
Rest
5 seconds

Set 2: 3 rounds
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
16 reps
Rest
Rest
10 seconds
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
16 reps
Slow execution, feeling the back/leg muscles engaging one by one.
Rest
Rest
10 seconds
Y-T-A
Y-T-A
10 reps
Different to the description, keep your forehead on the mat and focus on the upper back muscles.
Rest
Rest
10 seconds
Heel Toe Rocks
Heel Toe Rocks
15 reps
Rest
Rest
10 seconds
Dumbbell Wrist Curls
Weights: Light
❤️ Light (Zone 1)
Dumbbell Wrist Curls
20 reps
Very light weight, even if you feel like you're doing nothing. 1-2kg dumbbells/plate should be enough.
Rest
Rest
10 seconds

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Quickdraw Adjustable Dumbbells
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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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