CORE KILLER workout

Workout Duration: 45-60 minutes

Estimated Calories Burned: 350-500 kcal

A strong core is the foundation of strength, balance, and overall athleticism—and no, it’s not just about getting a six-pack. Your abs, obliques, and lower back all work together to support big lifts, posture, and injury prevention.

This Core Killer Workout is designed to burn, strengthen, and condition your midsection. It’s a mix of strength-based and high-rep endurance exercises, so expect to feel the fire.

Difficulty Scale

💪 Beginner

🔥 Experienced

💀 Advanced

Warm-Up: Activate That Core

A proper warm-up will wake up your core muscles and prevent straining. Take 5-10 minutes to loosen up before diving into the workout.

Warm-Up Ideas:

✅ Plank hold (30 seconds)

✅ Dead bug (10 reps each side)

✅ Cat-cow stretch (30 seconds)

✅ Jump rope (1-2 minutes)

The Workout

1️⃣ Hanging Leg Raises

A top-tier ab exercise that forces you to control your entire core. Keep your legs straight, engage your lower abs, and avoid swinging.

Reps & Sets:

☑️ Beginner: 1 set, 10 reps

☑️ Intermediate: 2-3 sets, 12 reps

☑️ Advanced: 3-4 sets, 15 reps

✅ Muscles: Lower Abs, Hip Flexors

✅ Equipment: Pull-Up Bar

2️⃣ Russian Twists

This hits your obliques hard while also challenging your overall core stability. Keep your back straight and twist with control—don’t rush it.

Reps & Sets:

☑️ Beginner: 1 set, 20 reps (10 per side)

☑️ Intermediate: 2-3 sets, 24 reps (12 per side)

☑️ Advanced: 3-4 sets, 30 reps (15 per side)

✅ Muscles: Obliques, Core

✅ Equipment: Medicine Ball / Dumbbell (Optional)

3️⃣ Ab Rollouts

One of the toughest core exercises out there. Start on your knees, keep your core tight, and don’t let your lower back dip.

Reps & Sets:

☑️ Beginner: 1 set, 8 reps

☑️ Intermediate: 2-3 sets, 10 reps

☑️ Advanced: 3-4 sets, 12 reps

✅ Muscles: Abs, Core, Lower Back

✅ Equipment: Ab Wheel

4️⃣ Plank to Shoulder Taps

A brutal anti-rotation move that forces your core to stabilize. Keep your hips still and avoid swaying—slow and controlled wins the game.

Reps & Sets:

☑️ Beginner: 1 set, 20 reps (10 per side)

☑️ Intermediate: 2-3 sets, 24 reps (12 per side)

☑️ Advanced: 3-4 sets, 30 reps (15 per side)

✅ Muscles: Core, Shoulders

✅ Equipment: Bodyweight

5️⃣ Cable Woodchoppers

This exercise trains rotational power and builds rock-solid obliques. Use controlled movements—it’s about the squeeze, not the weight.

Reps & Sets:

☑️ Beginner: 1 set, 12 reps (each side)

☑️ Intermediate: 2-3 sets, 15 reps (each side)

☑️ Advanced: 3-4 sets, 15-18 reps (each side)

✅ Muscles: Obliques, Core

✅ Equipment: Cable Machine

6️⃣ Hanging Knee Raises to Twists

A core burner that challenges your lower abs and obliques at the same time. Keep the movement controlled—no momentum.

Reps & Sets:

☑️ Beginner: 1 set, 12 reps

☑️ Intermediate: 2-3 sets, 15 reps

☑️ Advanced: 3-4 sets, 15-18 reps

✅ Muscles: Lower Abs, Obliques

✅ Equipment: Pull-Up Bar

7️⃣ Weighted Decline Sit-Ups

This adds resistance to a classic movement, making your entire core work harder. Use a plate or dumbbell for extra intensity.

Reps & Sets:

☑️ Beginner: 1 set, 15 reps

☑️ Intermediate: 2-3 sets, 18 reps

☑️ Advanced: 3-4 sets, 20 reps

✅ Muscles: Abs, Core

✅ Equipment: Decline Bench, Weight Plate (Optional)

Cool Down: Don’t Skip Recovery

Your core is fried, now let it recover properly. Stretching will increase flexibility and help prevent tightness.

Best Cool-Down Stretches:

✔️ Child’s pose (30 seconds)

✔️ Seated spinal twist (30 seconds per side)

✔️ Cobra stretch (30 seconds)

✔️ Standing oblique stretch (30 seconds per side)

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SPORTTONIX

Sporttonix is built for athletes who demand more—more strength, more performance, more results. We deliver top-tier sportswear, training gear, and expert-backed fitness knowledge to help you push limits and train smarter.

Our strength training programs and workout plans can help you achieve your goals. And to support your fitness journey, we also offer a range of high-quality fitness clothing and workout gear, designed to help you look and feel your best while you train. Our clothing is not only stylish, but also functional, featuring breathable fabrics and supportive designs that can help you perform at your best.

Contact Us

Have questions or need assistance? We’re here to help.

• Email: info@apolloimperium.com or sporttonix@gmail.com

• Website: www.sporttonix.com