Chapter 14 Beginner Core Workouts.xlsx

	B	C	D	E	F	G
1	6-Minute Core Strength
2	Chapter 14: Beginner Core Workouts
3
4	6 Minutes, 2 x a Week
5	Exercises	Day 1 (Torso)	Day 2	Day 3 (Torso)	Day 4	Day 5
6	Exercise 1	Dead bug		Dead bug
7	Exercise 2	Bird dog		Bird dog
8	Exercise 3	Side plank on knees		Side plank on knees
9	Exercise 4	Static leg lift with knees bent		Static leg lift with knees bent
10	Exercise 5	Anti-rotation wall press		Anti-rotation wall press
11
12	6 Minutes, 3 x a Week
13	Exercises	Day 1 (Torso)	Day 2	Day 3 (Torso)	Day 4	Day 5 (Torso)
14	Exercise 1	Dead bug		Dead bug		Dead bug
15	Exercise 2	Bird dog		Bird dog		Bird dog
16	Exercise 3	Side plank on knees		Side plank on knees		Side plank on knees
17	Exercise 4	Static leg lift with knees bent		Static leg lift with knees bent		Static leg lift with knees bent
18	Exercise 5	Anti-rotation wall press		Anti-rotation wall press		Anti-rotation wall press
19
20	6 Minutes, 3 x a Week
21	Exercises	Day 1 (Torso)	Day 2	Day 3 (Hip)	Day 4	Day 5 (Torso)
22	Exercise 1	Dead bug		Repeated hip raise		Dead bug
23	Exercise 2	Bird dog		Bent-knee side-lying leg lift		Bird dog
24	Exercise 3	Side plank on knees		Hip adductor squeeze		Side plank on knees
25	Exercise 4	Static leg lift with knees bent		Single leg tuck lift		Static leg lift with knees bent
26	Exercise 5	Anti-rotation wall press		Double leg heel bridge		Anti-rotation wall press
27
28	6 Minutes, 3 x a Week
29	Exercises	Day 1 (Torso)	Day 2	Day 3 (Shoulder)	Day 4	Day 5 (Torso)
30	Exercise 1	Dead bug		T arm lift		Dead bug
31	Exercise 2	Bird dog		U arm lift		Bird dog
32	Exercise 3	Side plank on knees		Y arm lift		Side plank on knees
33	Exercise 4	Static leg lift with knees bent		Wall push		Static leg lift with knees bent
34	Exercise 5	Anti-rotation wall press				Anti-rotation wall press
35
36	6 Minutes, 3 x a Week
37	Exercises	Day 1 (Torso)	Day 2	Day 3 (Hip)	Day 4	Day 5 (Shoulder)
38	Exercise 1	Dead bug		Repeated hip raise		T arm lift
39	Exercise 2	Bird dog		Bent-knee side-lying leg lift		U arm lift
40	Exercise 3	Side plank on knees		Hip adductor squeeze		Y arm lift
41	Exercise 4	Static leg lift with knees bent		Single leg tuck lift		Wall push
42	Exercise 5	Anti-rotation wall press		Double leg heel bridge
43
44	6 Minutes, 4 x a Week
45	Exercises	Day 1 (Torso)	Day 2 (Hip)	Day 3 (Torso)	Day 4 (Shoulder)	Day 5
46	Exercise 1	Dead bug	Repeated hip raise	Dead bug	T arm lift
47	Exercise 2	Bird dog	Bent-knee side-lying leg lift	Bird dog	U arm lift
48	Exercise 3	Side plank on knees	Hip adductor squeeze	Side plank on knees	Y arm lift
49	Exercise 4	Static leg lift with knees bent	Single leg tuck lift	Static leg lift with knees bent	Wall push
50	Exercise 5	Anti-rotation wall press	Double leg heel bridge	Anti-rotation wall press
51
52	6 Minutes, 5 x a Week
53	Exercises	Day 1 (Torso)	Day 2 (Hip)	Day 3 (Torso)	Day 4 (Shoulder)	Day 5 (Torso)
54	Exercise 1	Dead bug	Repeated hip raise	Dead bug	T arm lift	Dead bug
55	Exercise 2	Bird dog	Bent-knee side-lying leg lift	Bird dog	U arm lift	Bird dog
56	Exercise 3	Side plank on knees	Hip adductor squeeze	Side plank on knees	Y arm lift	Side plank on knees
57	Exercise 4	Static leg lift with knees bent	Single leg tuck lift	Static leg lift with knees bent	Wall push	Static leg lift with knees bent
58	Exercise 5	Anti-rotation wall press	Double leg heel bridge	Anti-rotation wall press		Anti-rotation wall press
59
60	12 Minutes, 2 x a Week
61	Exercises	Day 1 (Torso x 2)	Day 2	Day 3 (Torso x 2)	Day 4	Day 5
62	Exercise 1	Dead bug		Dead bug
63	Exercise 2	Bird dog		Bird dog
64	Exercise 3	Side plank on knees		Side plank on knees
65	Exercise 4	Static leg lift with knees bent		Static leg lift with knees bent
66	Exercise 5	Anti-rotation wall press		Anti-rotation wall press
67	Exercise 6	Dead bug		Dead bug
68	Exercise 7	Bird dog		Bird dog
69	Exercise 8	Side plank on knees		Side plank on knees
70	Exercise 9	Static leg lift with knees bent		Static leg lift with knees bent
71	Exercise 10	Anti-rotation wall press		Anti-rotation wall press
72
73	12 Minutes, 2 x a Week
74	Exercises	Day 1 (Torso, Hip)	Day 2	Day 3 (Torso, Shoulder)	Day 4	Day 5
75	Exercise 1	Dead bug		Dead bug
76	Exercise 2	Bird dog		Bird dog
77	Exercise 3	Side plank on knees		Side plank on knees
78	Exercise 4	Static leg lift with knees bent		Static leg lift with knees bent
79	Exercise 5	Anti-rotation wall press		Anti-rotation wall press
80	Exercise 6	Repeated hip raise		T arm lift
81	Exercise 7	Bent-knee side-lying leg lift		U arm lift
82	Exercise 8	Hip adductor squeeze		Y arm lift
83	Exercise 9	Single leg tuck lift		Wall push
84	Exercise 10	Double leg heel bridge
85
86	12 Minutes, 3 x a Week
87	Exercises	Day 1 (Torso x 2)	Day 2	Day 3 (Hip, Shoulder)	Day 4	Day 5 (Torso x 2)
88	Exercise 1	Dead bug		Repeated hip raise		Dead bug
89	Exercise 2	Bird dog		Bent-knee side-lying leg lift		Bird dog
90	Exercise 3	Side plank on knees		Hip adductor squeeze		Side plank on knees
91	Exercise 4	Static leg lift with knees bent		Single leg tuck lift		Static leg lift with knees bent
92	Exercise 5	Anti-rotation wall press		Double leg heel bridge		Anti-rotation wall press
93	Exercise 6	Dead bug		T arm lift		Dead bug
94	Exercise 7	Bird dog		U arm lift		Bird dog
95	Exercise 8	Side plank on knees		Y arm lift		Side plank on knees
96	Exercise 9	Static leg lift with knees bent		Wall push		Static leg lift with knees bent
97	Exercise 10	Anti-rotation wall press				Anti-rotation wall press
98
99	12 Minutes, 3 x a Week
100	Exercises	Day 1 (Torso, Hip)	Day 2	Day 3 (Torso, Shoulder)	Day 4	Day 5 (Torso, Hip)