Core workout: Push-up To Side Plank, Russian Twist and 4 more
A core session of 6 exercises and 18 working sets, built by a SPLYT user and published without their name. It takes about 40 minutes and uses bodyweight, resistance band and medicine ball.
Most of the work goes to the abs (15 sets), triceps (3 sets). It opens with push-up to side plank and finishes with band horizontal pallof press.
3 of the exercises are paired as supersets, done back to back before resting, which keeps the session shorter.
The routine
Push-up To Side PlankAbs · superset- Sets
- 3
- Reps
- —
- Rest
- —
Russian TwistAbs- Sets
- 3
- Reps
- 10
- Rest
- —
Medicine Ball Supine Chest ThrowTriceps- Sets
- 3
- Reps
- —
- Rest
- —
Dead BugAbs · superset- Sets
- 3
- Reps
- —
- Rest
- —
Band Vertical Pallof PressAbs · superset- Sets
- 3
- Reps
- —
- Rest
- —
Band Horizontal Pallof PressAbs- Sets
- 3
- Reps
- 10
- Rest
- —
Sets per muscle
18 working sets in total, counted by each exercise’s main muscle. Most people do 10 to 20 hard sets per muscle each week; the training volume calculator checks a whole week.
Equipment: Bodyweight · Resistance band · Medicine ball
Questions
How many sets is this core workout?
18 working sets across 6 exercises: 3 of push-up to side plank, 3 of russian twist, 3 of medicine ball supine chest throw, 3 of dead bug, 3 of band vertical pallof press and 3 of band horizontal pallof press. Warm-up sets come on top.
What weight should I use?
Pick a weight you can lift for the target reps with one or two reps left in reserve. When every set reaches the top of the target, add the smallest jump your gym allows.
Can I save this routine in SPLYT?
Yes. Every exercise is in SPLYT’s library: build it as a template in the app, and SPLYT fills in your weights from what you lifted last time.
Save this routine in SPLYT
Every exercise here is in SPLYT’s library. Build it as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.