Turn that beer belly into washboard abs with my “Hard Core” gym workout! This beginner gym workout targets your core muscles; abdominal, chest, and back, in a simple but effective routine.
Also note: Scroll to the bottom for structured video training plans for core strength & core stability.
Cody’s Hard Core Gym Workout
Time: 30 minutes | Difficulty: Easy
- 5 minute warm up with cardio of your choice (treadmill, elliptical, bike, stair master, etc…)
- 3 sets of 8-12 of the following exercises:
- Sit ups on the decline bench
- Hanging leg raise on the captain’s chair
- Windsheild Wipers (either lying on the ground, or hanging from a Pull-Up bar)
- 1 minute center plank
- 1 minute left side elbow plank
- 1 minute right side elbow plank
- 1 minute Hollow Rocks
- 2 sets of 25 Supermans
- 10 minutes of core cardio on the rowing machine
- 5 minute cool down and stretch
Training Plans for Core Strength:
- Gymnastics Core Virtuosity by Dave Durante
- Next Level Core by Patrick Beach
- Core Intelligence by Meghan Currie
Additional Beginner Gym Workout Resources:
- Guide to the Weightlifting Room: Pictures & explanations for free weights equipment you’ll find at the gym, with exercise ideas for each piece of equipment as well!
Unfamiliar with some of the exercises and gym equipment?
You can find this type of bench in the free weights section of the gym. Tuck your feet under the footholds, and lay back on the bench so that your head is below your hips. Your sit ups should employ a full range of motion from the starting recline position to a full sitting position. Don’t flop back down after each sit up, but rather, return to the recline position by slowly lowering yourself backwards to get the full benefit of this exercise.
The captain’s chair:
These are usually found in the selectorized weights area of the gym. Brace your back against the backrest, and hold yourself up with your forearms so your feet are not touching the ground. From this “hanging” position, use your abs to raise your legs straight up in front of you, to make a 90 degree angle with your hips before lowering them. Keep your knees straight for each lift, and avoid swinging your legs wildly. That would be cheating.
The rowing machine:
This machine can be found in the cardio area of the gym. Make sure adjust the resistance level and foot straps to fit your comfort and fitness level before beginning. The rowing machine provides a cardio workout, plus, all-over strength training by engaging your arms, chest, abs, back, and thighs.
If you have never used the rowing machine, check out our guide to rowing.