30 Day Full Body Core Workout

The 30 Day Full Body Core Workout

Here is a 30 Day Full Body Core Plan meant to tone and strengthen the entire body via core-based moves.

The key to this routine is to make sure your core is fully engaged in each and every move. Be sure to pay close attention to your body and your balance, adjusting and tweaking your entire body, especially your core, for optimal balance and strength gains every time you preform a move.

As everything worth doing in life, the first few times you attempt some of these moves you might feel a bit awkward and they may seem a bit hard, BUT stick with it and you’ll get better every time…we’re humans, that’s just how we tick.

The Background

I’ve gotten a few requests as of late to come up with a full-body workout that was either, “less boring than regular weightlifting…more core-focused…or something anyone could work in to their regular program to help develop the core and balance.”

So, after a bit of thought, and after being completely impressed with P90X3’s approach to Block 1, I have come up with this 30-day beauty to get anyone (be it a rookie or an all-star) a well-developed and more balanced core.

Equipment Needed

1. Pull-Up Bar

2. Push-Up Bar

3. A 5 or 10 Pound Dumbbell

4. Gravity

THE 30 DAY PLAN

30 Days | About 35 Minutes A Day + 20 Minute Abs Routine (every other day)

Notes: 1. Moves are to be performed for 60 seconds, or as long as you can hold the position, unless otherwise noted, 2. All moves without weights that require movement are MAX REP. counts, 3. During every move, focus on making sure your core is engaged and actually helping you improve balance and strength, 4. For best results, run at least 2 miles (at a 10 minute/mile pace) 4-5 days a week.

The Dailies

Warm Up - Before The Workout

Warm Up

WARM UP (5 minutes):

Arm Swing/Reach (10 – left hold, right hold, repeat)
Lunge/Reach (10 – up straight/arms down, as lunge down arms up, repeat)
Side Straight-Arm Stretch (10 – arms up and to left, hold, right, hold repeat)
Step Back One Leg Lunge (10 – arms down at start and straight up at lunge, alternate legs)
Atlas Throws (12 – 6 left / 6 right)
Plank Hold (60 Second)
Scorpion Back/Leg Stretches (6 – 3 each side)
Groiners (20 – hands on floor, left leg bent 90 deg., right leg back, jump right leg forward as left leg goes back, repeat – note: hands stay on the ground and in the same spot…they don’t move).
Inch Worms(6)
Stretch (3 Minutes – whatever muscles you’ll be working out…legs or upper body)

Cool Down - After The Workouts

Cool Down

COOL DOWN (3 minutes):

Leg Kicks/Walk In Place (30-45 seconds)
Huggers with Leg Kicks (30-45 seconds)
Stretch Body Parts Worked Out (3-4 Minutes)

The Abs – 3 Days/Week

Abs - 3 Days per Week

Abs

ABS (15 minutes):

Scissor Twist (20)
Upright Bike Crunch (20)
CrossOver Cross-Legged Sit-ups (25)
Fifer Scissors (25)
Tornado Leg Raises (20, 10 in each directions)
V-Up Roll Ups (25)
Oblique Side-Roll Sit-ups (20)
Phelon Twist (20)
Straight Leg Scissor Clappers (30)
Mason Twist (40)

The Workouts

Day 1 | Upper Body

Upper Body – Two Rounds

ROUND 1

SET ONE:

Sphinx Plank Hold (60 sec, in a plank position put your forearms, with your elbows under your shoulder and shoulder-width apart, on the ground and hold the plank position)
Side-Arm Balance (30 sec left / 30 sec right)
Pull-Knee Tuck Pull-Up (max reps, in a wide-grip pull-up position as you begin to pull yourself up, pull your knees into your chest, at the top of the pull-up hold for one count)
Downward Dog To Plank To Downward Dog(10 reps, starting in a standing position, inhale hands up, exhale to the floor, float your feet back so that you’re in a push-up position, exhale into upward dog, exhale into chaturanga, do a push-up, and float back to downward dog, and repeat)
Plank To Sphinx Dance
1. 5, 2 SECOND HOLDS (hold plank for 2 seconds, go down into sphinx and hold for 2 seconds, repeat)
2. 5, NO HOLD (from plank to sphinx with no hold)
3. 5, 5 SECOND HOLDS (hold plank for 5 seconds, go down into sphinx and hold for 5 seconds, repeat)
4. 5, NO HOLD BURN OUT (from plank to sphinx with no hold)
Circle Knee Pull-Up (max reps, starting in a regular pull-up position rotate your knees from left to right as you pull yourself up so that at the top of the pull-up your knees are in front of you and by the end of the pull-up your knees are on the other side)

BREAK: 60 second break

SET TWO:

Swimmer’s Push Holds (10 reps, in a plank position raise your right hand and left leg up as far as you can, hold for 5-10 seconds, place hand and foot on the ground, lift left hand and right foot up as high as possible, hold for 5-10 seconds, and repeat)
Superman (3 sets, laying face down on the ground with arms outstretched raise both hands and both feet off the ground as high as possible while making sure to keep your head down, hold for a 20 second count then lower feet and hands for 5 seconds and repeat)
Pull-Knee Tuck Pull-Up (max reps, in a wide-grip pull-up position as you begin to pull yourself up pull your knees into your chest, at the top of the pull-up hold for a one count)
Elevator Push-Ups (5-10 reps, starting in a plank position, hold plank for 5 seconds, lower into a halfway push-up and hold position for 5 seconds, lower into the bottom push-up position and hold for 5 seconds, go to starting position and repeat)
Circle Knee Pull-Up (max reps, starting in a regular pull-up position rotate your knees from left to right as you pull yourself up so that at the top of the pull-up your knees are in front of you and by the end of the pull-up your knees are on the other side)
Max Push-Ups

ROUND 2: REPEAT SET 1 AND 2

BONUS:

Max Pull-Ups

Day 2 | Plyo + Base

Plyo + Base

NOTE: ALL MOVES to be performed with 5-10 pound dumbbell in your hands.

SET ONE:

Jumping Jack Punch (60 sec, with feet close together and dumbbell at chest, jump and spread your legs while extending your arms up so that the weight is over your head as your feet land in the separated position, jump back to starting position, go at a speed that is about 90% of your max)
Squat Position Calf Raise (15-25 reps, in a squat position, with the dumbbell at your chest, roll back onto your heels, hold for a one count, then, still in the squat position roll onto your tip toes, hold for a one count and repeat)
Atlas Twist Left/Right (30 sec each side, with the weight on the outside of your left leg and your knees bent accordingly, twist your hips and feet as you lift the weight from your left foot past your right shoulder so that you are fully extended, or reaching to your right side, then return to the starting position)

SET TWO:

Sumo Side To Side (15 reps, with weight at chest lunge straight to the right and hold for a one count, now, while staying in the lunge position for the rest of the set, shift weight to the left leg, hold for a one count, and back to the right leg)
Weighted Military March (60 sec, with weight above your head, arms outstretched and straight, keep your arms and legs straight as you lift one leg straight up and bring your arms down to meet the raised leg’s foot halfway, go back to starting position and alternate legs)
Side Lunge Squat Jump(60 sec, lunge to the right, squat, jump straight up from the squat, lunge left, squat, jump, repeat)

SET THREE:

Traveling Tires (60 sec, with weight at your waist, bend your right leg up and place weight by right hip, hop forward onto your right leg while bending your left leg and moving the weight to your left hip, hop forward 4 times then back 4 times and repeat)
Weighted Chair To Crescent (5 reps / 5 sec holds, holding the weight while in a chair position hold for a 5 count, step back into crescent pose while keeping your arms straight and hold for a 5 count, step back into chair and hold for a 5 count, step back into crescent with the alternate leg and hold for a 5 count, repeat 5 times )
Sumo Lift/Squat Jump (60 sec, with legs a bit wider than shoulder width, squat down and stay in the low squat position, the weight should be hanging between your legs, now swing the weight in an arc going from left to right until it’s back between your legs then jump into the air landing in the sumo squat position, swing weight in an arc going from right to left and jump, repeat)

SET FOUR:

Weighted Twists (60 sec, with elbows bent and parallel to the ground so that the weight is about at collarbone height, bend your right leg while extending your left leg out and twisting your shoulder to the bent right leg, now rotate shoulders to the left while alternating leg positions)
One Leg Squat (10-15 reps per leg, with weight at your chest, extend and lift the right leg out, squat down as far as you can with your left leg while keeping the right leg extended, repeat other leg)
Dia-Hops (1 minute – hop diagonally forward off one foot to the other, land on one foot, hop to the other, then hop back to starting position, repeat)
Balance Knee Pulls (30 sec each leg, with weight in hands, extend arms up over your head, lift left leg back, hold balanced position for a one count then bring hands and knees together so that they meet in the middle and immediately return to starting position)
Side High Knees Shoulder Press (60 sec, with weight at chest, hop straight to the right 4 times then, when landing on you right leg keep the left leg bent and press the weight over your head, bring weight down, hop four times to the left, with right leg bent press weight over head, repeat
Spartan Squat (10-15 each side, with right hand on hip and weight in left hand, bring left hand to right foot while keeping your chest and head up, now jump up and land with your left hand straight over head and in a lunge position with your right leg in front and left leg in back, immediately explode to starting position, repeat)

Day 3 | Iso-Core

Iso-Core

NOTE: ALL MOVES to 60 seconds unless otherwise noted.

SET ONE:

Sphinx Hold (60 sec)
Side Forearm Balance (30 sec, each Arm)
Plank Hold (45 sec)
Side Arm Balance (30 sec, each Arm)

SET TWO:

Straight Leg Balance (30 sec, each Leg, standing on your right leg extend left leg as straight as possible, hold balanced position for 30 sec, repeat other leg )
Tree Pose (30 sec, each Leg, place your right foot on the inside of your left thigh, extend both arms straight up, look up if you can, hold for 30 sec, repeat other leg)
Chair Pose (45 sec, with feet and knees touching, squat down putting your weight on your heels, position your arms straight with your biceps by your ears, hold this “seated” position for 45 seconds)
Crescent Pose (30 sec, each Leg, bend your right leg to a 90 degree position while extending your left leg back making sure to be on the ball of your left foot, with chest and back straight extend your arms straight into the air, hold position for 30 seconds)

SET THREE:

Sphinx Single Leg Raise (30 sec, each Leg, in sphinx raise your right leg up as high as possible, hold for 30 seconds, repeat with other leg)
Side Forearm Balance Leg Raise (30 sec, each Leg, turn onto your left side, raise your hip and torso up as high as possible so that your left forearm and the side of your left foot are the only things touching the floor, now raise your right leg and arm into the air, hold for 30 seconds, repeat on your other side)
Plank Leg Raise (30 sec, each Leg, in plank lift right leg up and hold for 30 seconds, repeat other leg)
Side Arm Balance Leg Raise (30 sec, each Leg, turn onto your left side, raise your hip and torso up as high as possible so that your left hand and the side of your left foot are the only things touching the floor, now raise your right leg and arm into the air, hold for 30 seconds, repeat on your other side)

SET FOUR:

Warrior 3 (30 sec. Each Side, starting from crescent pose “float” up onto your front leg lifting your back leg up until your leg, core, and out-stretched arms are “parallel” to the floor, hold for 30 seconds, repeat other side)
Half Moon (30 sec. Each Side, from Warrior 3, float the same hand as the foot that is on the ground down to the floor, hold for 30 seconds, repeat other side)
Reverse Half Moon (30 sec. Each Side, from Warrior 3, float the opposite hand as the foot that is on the ground down to the floor, hold for 30 seconds, repeat other side)
Standing Split (30 sec. Each Side, from Warrior 3, bend at your waist until both hands are on the ground while trying to separate your feet as much as possible)

SET FIVE:

Sphinx Leg/Arm Raise (30 sec. Each Leg, in sphinx raise your left hand and right leg up as high as possible, hold for 30 seconds, repeat with other leg)
Side Forearm Straight Leg (30 sec. Each Side, on your left side lift up onto your left forearm and the side of your left foot, now lift and extend your right leg out so that it is perpendicular to your left leg, hold for 30 seconds, repeat other side)
Plank Leg/Arm Raise (30 sec. Each Leg, in plank raise your left hand and right leg up as high as possible, hold for 30 seconds, repeat with other leg)
Side Arm Straight Leg (30 sec. Each Side, on your left side lift up onto your left hand and the side of your left foot, now lift and extend your right leg out so that it is perpendicular to your left leg, hold for 30 seconds, repeat other side)

SET SIX:

Knee To Elbow Crunch (60 sec., in sphinx raise your left leg then bring your left knee as close as you can to your left elbow, place left leg back and repeat with right leg)
Knee Cross Plank Crunch (60 sec., in plank raise your left leg and bring it to your right elbow, then cross your knee over to your left elbow and place it back on the ground, repeat with right leg)
Boat To Banana (10 reps with 5 second holds per move, finding the balance point on your bottom, lift both legs up in the air and straighten your arms as if trying to touch your toes, hold for a 5 count, roll onto your lower back keeping your legs and arms outstretched and about 6 inches of the ground, hold for a 5 count, return to boat)
Scissor Kick (MAX OUT)

Day 4 | Run/Cardio

Run/Cardio

RUN 1 – 4 miles

WORK TOWARDS A 10-MINUTE/MILE PACE.

Day 5 | Arms

Arms

SET ONE:

Pike Press (10-15 reps, create an “A” frame with your hands and feet, raise up onto your tiptoes for extra height, lower the top of your head close to the floor, going as deep as you can, and then raise yourself back to the starting position, NOTE: you should feel it in shoulders and triceps)
Push-Up To Side Arm Balance (10-15 reps, do a pushup, then rotate into a side arm balance and hold for a 2 count, do a pushup, rotate to left side arm balance, hold for a 2 count, and that’s one)
Chin Ups (MAX)
Dips (MAX, with your feet and hands on a chair, or just your hands on the chair and your feet on the ground, dip down and then raise yourself back up,)

SET TWO:

Military Press (MAX)
Downward Dog To Plank To Downward Dog (10 reps, starting in a standing position, inhale hands up, exhale to the floor, float your feet back so that you’re in a push-up position, exhale into upward dog, exhale into chaturanga, do a push-up, and float back to downward dog, and repeat)
Negative Chin Ups (MAX, do a regular chin-up but hold the top for a one count and then lower to the starting position in a slow 3 – 5 count)
Diamond Push-Ups (MAX)

SET THREE:

Military Sphinx Raise (10-15 reps, starting in a forearm plank, move your feet in a few inches so that your hips are raised, keeping your feet where they are lower your hips back into plank, and then back up, repeat)
Elevator Push-Up Circles (5-10 reps, starting in a plank position, pivoting on your toes, move your body in a complete circle, when back at starting position, hold plank for 3 seconds, lower into a halfway push-up, do a circle, at starting position hold position for 3 seconds, lower into the bottom push-up position, do a circle and when returning to starting position hold for 3 seconds, go to starting position and repeat)
L Chin-Ups (MAX, raise your legs until they are parallel to the ground, or bend your knees 90 degrees, holding this position do as many chin-ups as you can)
One Arm Side Extensions (MAX Each Arm, lay on your left side, put your left hand on your right shoulder, place your right hand on the floor under your left armpit, using your right hand push up to extend your right arm as straight as possible while allowing yourself to bend at the waist…but don’t use your side abs to help you up…use the tricep…when maxed out, switch to your right side and repeat with the left arm)

SET FOUR:

Side-To-Side Plank To Plyo (4-8 reps, in a plank position “walk” four paces to the left moving your hands and feet, stop and “hop” 4 paces to the right via ploy pushups, repeat 4 – 8 times)
Swimmer’s Plank (MAX, in plank, lift your right leg up in the air while rotating your left arm in a backstroke motion, place right leg and left hand on the ground, repeat with other side)
Hip Dip Raises (MAX, with your hands on the floor behind you in a “dip-grip” position, bend your knees and place your weight on your heels, your bottom should be close to the floor but not touching the floor, now extend your arms and once at the top of the dip raise your hips…exaggerate your hip raise…hold for a one count, go back to the starting position and repeat)
Chin-Ups (MAX)

BONUS:

Sphinx Circles (MAX, in a forearm plank position, pivoting on your toes rotate your torso counterclockwise for 5 reps, stop and go clockwise for 5 reps, repeat)

Day 6 | Kardio

Kardio

Note: To really engage your core and get the most out of this workout focus on really using your hips and legs to twist into each and every move.

SET ONE:

Elbow Rib Blocks (30 sec. Each Side, with your elbows by your side and your right foot forward, twist your hips to “block” your right rib cage, immediately twist your hips to “block” your left rib cage, after 30 seconds place left foot in front and repeat)
Jab, Jab, Cross, Cross (30 sec. Each Side, right foot in front then left foot)
Hook, Hook, Uppercut, Uppercut (30 sec. Each Side, right foot in front then left foot)
Elbow Hook, Elbow Uppercut (30 sec. Each Side, right foot in front then left foot)
Jab, Cross, Elbow Cross, Elbow Uppercut (30 sec. Each Side, right foot in front then left foot)
Hook, Uppercut, Superman Punch, Jab, Cross, Jab, Cross (30 sec. Each Side, with right foot forward, hook, uppercut, then leap forward and punch with your leading fist, then as you move back to the starting position, jab, cross, jab, cross)

SET TWO:

Knee, Straight Kick, Back Kick (30 sec. Each Side,with right foot in front, left knee, left kick, left back kick, repeat for 30 seconds then repeat with other foot)
Elbow Cross, Elbow Uppercut, Side Kick (30 sec. Each Side, right foot in front then left foot)
Back Kick, Front Kick, Sprawl (30 sec. Each Side, with right in front, left back kick, left front kick, then immediately drop down into plank, jump up immediately, and repeat, after 30 seconds repeat with other foot)
Jab, Jab, Cross, Cross, Flying Kick (30 sec. Each Side,with your right leg forward, jab, jab, cross, cross, then, using your left leg to get you off the ground, kick with your right leg, after 30 seconds repeat with other side)
Jab, Cross, Elbow Hook, Elbow Overhead Blow (30 sec. Each Side,with your right leg forward, jab, cross, elbow hook, and then leaping up into the air bring your back elbow up and over as if you were hitting the top of your opponent’s head straight into the ground…ouch! after 30 seconds repeat with other side)

SET THREE:

Jab, Cross, Sprawl, Crawl, Jab, Cross (30 sec. Each Side,with right foot in front, jab, cross, drop to plank position, rotate clockwise 180 deg., jump back up to your feet, Jab, Cross, repeat for 30 seconds then repeat with other foot)
Lead Elbow Uppercut, Elbow Cross, Elbow Overhead Blow, Kick (30 sec. Each Side, with right foot in front, elbow uppercut with your right elbow, elbow cross with your left, elbow overhead blow with right, kick with your left, repeat for 30 seconds then repeat with opposite side)
Front/Back Punch, Kick Forward, Kick Back, Sprawl, Crawl (30 sec. Each Side, with right foot forward, punch forward with your right hand and backward with your left, kick forward with your left leg, then kick backward with your left leg, drop into plank, spin 180 deg. clockwise, jump up and repeat, repeat for 30 seconds then repeat with other side)
Jab, Jab, Cross, Cross, Flying Kick, Back Kick, Sprawl (30 sec. Each Side)
Flying Kick, Back Kick, Sprawl, Crawl (30 sec. Each Side)

Day 7 | 100% Rest

Active Recovery

RECOVER ACTIVELY

IF YOU STUCK TO THE PROGRAM THIS WEEK YOU DESERVE IT!