Beginner General Fitness
Core Crusher
Build a rock-solid midsection
Dedicated core training for aesthetics and performance. Targets abs, obliques, and deep stabilizers. Can be added to any program or run standalone for a core-focused phase.
3
Days/Week
6
Weeks
25
Min/Session
12
Exercises
Weekly Schedule
Day 1: Anti-Extension
Abs Focus
1 Dead Bug
3 × 10 each 2 Plank
3 × 45 sec 3 Ab Wheel Rollouts
3 × 8-10 4 Hollow Body Hold
3 × 30 sec Day 2: Anti-Rotation
Obliques Focus
1 Pallof Press
3 × 10 each 2 Bird Dog
3 × 10 each 3 Side Plank
3 × 30 sec each 4 Woodchops
3 × 12 each Day 3: Spinal Flexion
Crunch Patterns
1 Reverse Crunches
3 × 15 2 Cable Crunches
3 × 12-15 3 Bicycle Crunches
3 × 15 each 4 Hanging Leg Raises
3 × 10-12 Equipment Required
Bodyweight Cable
Target Muscles
Abs Obliques Lower back
#core
#abs
#six pack
#midsection
#stabilization
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