WorkoutBeginner

Core Crusher

4 weeks 5 sessions/week

CoreAbsQuick

About This Plan

Daily core finisher to build a strong, defined midsection. 5 sessions per week, ~12 minutes each.

What You'll Get

Structured 4 weeks training program
5 workouts per week with rest days
Progressive overload and periodization built in
Exercise demonstrations and form cues
Warm-up and cool-down routines

Plan Overview

Category: Workout
Duration: 4 weeks
Level: Beginner
Sessions/Week: 5

Day-by-Day Schedule

7 days planned. Click any item to see the full demo or recipe.

Day 1

Stability

front plank with twist

3 × 30s · 30s rest

bodyweight incline side plank

3 × 30s ea · 30s rest

3/4 sit-up

3 × 15 · 30s rest

Day 2

Flexion

3/4 sit-up

4 × 20 · 30s rest

air bike

3 × 30s · 30s rest

assisted hanging knee raise

3 × 12 · 45s rest

Day 3

Rotation

assisted motion russian twist

3 × 20 · 30s rest

45° side bend

3 × 12 ea · 30s rest

alternate heel touchers

3 × 20 · 30s rest

Day 4

Endurance

front plank with twist

3 × 60s · 30s rest

bear crawl

3 × 40s · 60s rest

3/4 sit-up

3 × AMRAP · 30s rest

Day 5

Burn

burpee

3 × 10 · 60s rest

air bike

3 × 45s · 30s rest

3/4 sit-up

3 × 25 · 30s rest

Day 6

Rest

Day 7

Rest

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