Intermediate
Calisthenics Core
Develop a rock-solid core and impressive bodyweight strength with this calisthenics program.
Program Length
10 weeks
Sessions/Week
4
Workout Time
45-60 min
Category
Calisthenics
Program Overview
This program focuses on building a strong and functional core using only your bodyweight. You'll learn to master foundational calisthenics movements and build impressive core strength.
Key Benefits
- Develop a rock-solid core
- Improve posture and stability
- Increase overall body control
- Build functional strength
- No equipment needed for most exercises
Required Equipment
Pull-up BarDip Bars
Weekly Training Schedule
Core Strength Workout
Hollow Body Hold
Press your lower back into the floor
Sets
4
Reps
30-60s
Rest
60s
L-Sit (Tuck or on floor)
Keep your chest up
Sets
4
Reps
15-30s
Rest
90s
Plank
Engage your glutes and core
Sets
3
Reps
60-90s
Rest
60s
Side Plank
Keep your hips high
Sets
3
Reps
30-45s per side
Rest
30s
Ready to Transform Your Body?
Download EkrioFitness AI and start this program today!