Day 4: Core Strength and Stability
Welcome to Day 4 of your high-intensity training plan! After focusing on strength and endurance, it’s time to power up your core. A strong core is the foundation of all movement—it supports your posture, enhances athletic performance, and prevents injuries. This session combines HIIT core exercises with functional strength drills to help sculpt your abs and improve overall stability.
10/16/20251 min read
Workout Routine
1. Warm-Up (5–7 minutes)
High Knees – 1 minute
Jump Rope – 1 minute
Side Lunges – 1 minute
Torso Twists – 1 minute
Plank Walkouts – 1 minute
2. Main Workout (Repeat 3 Rounds)
Perform each exercise for 40 seconds, rest 20 seconds between exercises, and 1 minute between rounds.
Plank Shoulder Taps
Russian Twists
Hanging Leg Raises
Mountain Climbers
Side Plank with Hip Dips (each side)
Bicycle Crunches
Burpees with Push-Up
3. Finisher (2 Rounds)
Flutter Kicks – 30 seconds
Forearm Plank Hold – 1 minute
Cool Down (5 minutes)
Stretch your lower back, abs, and sides. Try cobra pose, cat-cow stretch, and seated forward fold for recovery.
Tips & Warnings
Keep your core tight throughout each movement.
Avoid arching your lower back during floor exercises.
Focus on control over speed to engage your abs properly.
Rest and refuel with protein-rich meals after your workout.
Benefits
Strengthens your abs and obliques
Improves posture and balance
Increases functional fitness and body control
Enhances athletic performance and stability