Hard Core in 4 Weeks

   

        This workout is separated into two sections: core and strength. Perform this total-body workout 3 days a week, but take a rest at least 1 day between each  session. Complete the core exercises first before starting two strength sets.

     The Core Workout 

 1. HALF-KNEELING CABLE CORE PRESS
  (Complete 1 set, holding for 30 seconds each side.)
  Attach a D-handle at chest height to a cable machine. Kneel alongside the machine with one knee (the knee closest to the machine) bent 90 degrees and the other knee on the floor. Grab the handle with both hands, hold it in front of your chest as shown, and brace your abs.
  Slowly press your arms in front of you until they're straight, hold without letting your body rotate, and bring them back to your chest. Turn around and work your other side
Tip: Pause with your arms extended, and don't let your body rotate.

   2. ELEVATED FEET PLANK
  (Complete 10 sets, holding each set for 10 seconds followed by 10 seconds of rest.)
   Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Place both feet on a bench. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs as if you were about to be punched in the gut. Hold this position for 30 seconds—or as directed—while breathing deeply 

  3. ELEVATED FEET SIDE PLANK
 (Complete 5 sets on each side, holding for 10 seconds)
   Lie on your left side with your knees straight. Place both of your feet on a bench.Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder. Brace your core by contracting your abs forcefully as if you were about to be punched in the gut. Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body. Hold this position while breathing deeply. That's one set. Turn around so that you're lying on your right side and repeat.
 

The Strength Workout

    Do 12 reps of exercise 1 and rest for 45 seconds. Then do 12 reps of exercise 2 and rest for another 45 seconds. Repeat until you have completed 3 sets of each exercise.

 

  1. SINGLE-LEG DUMBBELL STRAIGHT-LEG DEAD LIFT
    Grab a pair of dumbbells with an overhand grip, and hold them at arm's length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent. Raise your right leg slightly off the floor behind you. Your right leg should stay in line with your body for the duration of the move.
    Without changing the bend in your knees, bend at your hips, and lower your torso until it's almost parallel to the floor. Pause, then raise your torso back the the starting position. Complete the prescribed number of repetitions with the same leg, then do the same number on your other leg.

  2. ALTERNATING DUMBBELL OVERHEAD PRESS
    Hold a pair of dumbbells just outside your shoulders, your arms bent and palms facing each other. Set your feet at shoulder width and bend your knees slightly. Press each dumbbell up, one at the time, until your arm is straight. As you lower one dumbbell, press the other one up, in an alternating fashion










   Do 12 reps of exercise 3 and rest for 45 seconds. Then do 12 reps of exercise 4 and rest for another 45 seconds. Repeat until you have completed 3 sets of each exercise.
 

  3.DUMBBELL REVERSE LUNGE
    Grab a pair of dumbbells and hold them at arm's length next to your sides, your palms facing each other.
    Step backward with your right leg. Then lower your body until your front knee is bent at least 90 degrees. Pause, and push yourself back to the starting position. Do all your  reps and repeat with your other leg.

  4. INVERTED ROW
    Use an overhand, shoulder-width grip. Grab a bar that's been secured at about waist height.     Hang with your arms straight, hands positioned above your shoulders, and heels touching the floor. Your body should form a straight line from your ankles to your head. Pull your ankles to your head. Pull your shoulder blades back, and continue to pull with your arms to lift your chest to the bar. Pause, and lower your body back to the starting position.