Improve FitnessIntermediate6 weeks25-35 min
Core Crusher
An intensive core-focused program designed to build a strong, stable midsection. This 6-week program challenges your abdominals, obliques, and lower back through progressive overload and varied movement patterns.
Equipment Needed
BodyweightResistance Bands
Target Muscles
Core
Weekly Schedule
Monday
Anti-Extension- Plank Variations
- Ab Rollouts
- Dead Bugs
Tuesday
Rest / Light CardioRest day — recovery is essential for progress.
Wednesday
Rotation + Obliques- Russian Twists
- Woodchops
- Side Plank
Thursday
RestRest day — recovery is essential for progress.
Friday
Total Core- Hanging Leg Raises
- Bicycle Crunches
- Pallof Press
- Bird Dog
Saturday
Active Recovery- Yoga
- Stretching
Sunday
RestRest day — recovery is essential for progress.
Rest Guidance
Rest 30-45 seconds between sets. Keep intensity high but don't compromise form.
Safety Tips
- ✓Avoid pulling on your neck during crunches.
- ✓Brace your core before each rep.
- ✓Stop if you feel lower back pain.
- ✓Progress to harder variations only when ready.