Challenge your core, all of it, with this program that only requires a few pieces of equipment and a willingness to feel like you've been gut-punched by Ivan Drago and Rocky at the same time.
This program is designed to turn up the intensity and challenge your abs, obliques, adductors, glutes, and external rotators of the shoulder.
The goal is to maximize your total training density. Density is measured as your total training volume divided by the time it took to complete it. People often think of it as having shorter rest periods than other protocols.
This workout begins with higher rep demands while you're at your freshest, and then fewer reps with a faster pace once you're fatigued.
Use these suggested rest periods as a guide for pacing yourself. The set and rep structure looks like this:
You'll do these nine exercises circuit-style:
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