Intense Core Workouts

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    geeezy5's Avatar
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    Intense Core Workouts


    I'm looking for an intense core or even total body workout I can do almost everyday. I'm open to anything I'm just looking for something I can print out and take with me to the gym to follow.


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    suncloud's Avatar
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    Total body:

    squats
    bench
    deads
    military pres
    dips (weighted)
    pull ups (weighted)

    4 sets of 8 on Monday, 4 sets of 10 on Wednesday, 4 sets of 6 on Friday, but you bump up the weight by 5 lbs on friday. or go with the 5x5 system.

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    GXbcmFTO's Avatar
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    Quote Originally Posted by suncloud View Post
    Total body:

    squats
    bench
    deads
    military pres
    dips (weighted)
    pull ups (weighted)

    4 sets of 8 on Monday, 4 sets of 10 on Wednesday, 4 sets of 6 on Friday, but you bump up the weight by 5 lbs on friday. or go with the 5x5 system.
    I'd do Push Presses instead of the Military Press, but then again I LOVE Push Presses, I'd toss in some weighted Jump Lunges too, but those are just hellish and fun also!

    ~GX

    Here is what I'm currently doing and I'm smoked after the workouts.

    Day 1: Chest & Back
    A-1: Decline DB Press (6)
    *10 Second Rest*
    A-2: DB Flys (8)
    *1 Min Rest* (continue to B-1)
    B-1: Incline DB Rows (6)
    *10 Second Rest*
    B-2: Straight Arm Pull Down (8)
    *1 Min Rest* (then start with A-1 again, 5 sets)
    Cardio: 15-20mins steady state cardio

    Day 2: Full Body Circuit #1
    A-1: Flat DB Press (15)
    *10 Second Rest*
    A-2: Leg Press (Heavy) (15)
    *10 Second Rest*
    A-3: BB Bent Over Row (Palms Down) (15)
    *10 Second Rest*
    A-4: Back Extension (weighted) (15)
    *10 Second Rest*
    A-5: Weighted Decline Sit Up (15-20)
    *2 Min Rest* (continue to B-1)
    B-1: BB Push Press (15)
    *10 Second Rest*
    B-2: Leg Press (Lighter Weight/Higher Reps) (20)
    *10 Second Rest*
    B-3: Chin-Ups (Palms Up) (15)
    *10 Second Rest*
    B-4: BB Romanian Deadlift (20)
    *10 Second Rest*
    B-5: Revverse Crunches (20)
    *2 Min Rest* (then start with A-1 again, 2-3 sets)
    Cardio: 15-20mins steady state cardio

    Day 3: REST DAY

    Day 4: Legs & Lower Back
    A-1: BB Back Squat (6)
    *10 Second Rest*
    A-2: Leg Extension (8)
    *1 Min Rest* (continue to B-1)
    B-1: BB Good Morning (6)
    *10 Second Rest*
    B-2: Leg Curl (8)
    Cardio: 15-20mins steady state cardio

    Day 5: REST DAY

    Day 6: Full Body Circuit #2
    A-1: Incline DB Press (15)
    *10 Second Rest*
    A-2: DB Jump Lunges (20)
    *10 Second Rest*
    A-3 BB Bent Over Rows (Palms Down) (15)
    *10 Second Rest*
    A-4: Back Extension (weighted) (15)
    *10 Second Rest*
    A-5: Kneeling Cable Crunches (20)
    *2 Min Rest* (continue to B-1)
    B-1: BB Push Press (15)
    *10 Second Rest*
    B-2: DB Walking Lunges (20)
    *10 Second Rest*
    B-3: Pull Up (Palms Down) (15)
    *10 Second Rest*
    B-4: BB Romanian Deadlift (20)
    *10 Second Rest*
    B-5: Cable Woodchops (20)
    *2 Min Rest* (then start with A-1 again, 2-3 sets)
    Cardio: 15-20mins steady state cardio

    Day 7: REST DAY

    •   
       

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    Matt6969's Avatar
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    i would try to throw some power cleans or clean and jerk in there some where they are a great over all body excersize that helps with explosive power and will really help with your football.:clean:

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