Hard Core Workout


Goal/ Emphasis: The core muscles encompass your hips, back, chest, glutes, and abdominals. These muscles all work together in coordination to stabilize your spine and pelvis. Training the entire core is beneficial for improved balance, stability, good posture and injury prevention.

Time: 30 minutes

Program: 2 sets of 60 seconds each exercise

Equipment: Medicine Ball, Mat & RIP Trainer

Warm-Up Phases (3-5 minutes)

  • 60 seconds Burpees
  • 60 seconds Spiderman’s
  • 60 seconds Downward Facing Dog
  • Repeat Sequence
  • Stretch

Core Work Phases (25 – 30 minutes)

Complete 2 sets of 30-60 seconds for each exercise with 10 seconds rest between sequence 

  • 60 seconds RIP TRAINER Squat & Row
  • 60 seconds Medicine Ball Tosses
  • 60 seconds Medicine Ball Wood Chops
  • 60 seconds Medicine Ball Mountain Climbers
  • 60 seconds RIP TRAINER Rotation
  • 60 seconds Push-ups
  • 60 seconds Medicine Ball V-Sits
  • 60 seconds Medicine Ball Twist
  • 30-60 seconds Medicine Ball Planks
  • 30-60 seconds Medicine Ball Reverse Planks
  • 30-60 seconds Alternating Back Extensions
  • 30-60 seconds Superman Holds
  • 60 seconds Glute Bridges
  • Stretch


Created by Allison Stolar, Health Fitness Specialist 







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