Advanced
Core & Conditioning

Core Strength + Cardio Endurance · 8 Exercises · ~45–50 min

Exercises

4-5

Sets Each

15-30

Reps

~45

Minutes

Tap ► on any card to watch the exercise demo

Toes-to-Bar

Full Core, Hip Flexors, Grip

4-5 sets × 10-15 reps

Weighted Russian Twists

Obliques, Core

4-5 sets × 20-25 reps each side

V-Ups

Full Core

4-5 sets × 15-20 reps

Hollow Body Hold

Full Core, Stabilization

4-5 sets × 45-60 sec

L-Sit Progression

Core, Hip Flexors, Shoulders

4-5 sets × 20-30 sec holds

Plank with Alternating Arm Reach

Core, Shoulders, Stability

4-5 sets × 15-20 reps each side

Hanging Leg Raises

Lower Abs, Hip Flexors

4-5 sets × 15-20 reps

2-Mile Tempo Run

Cardio, Legs, Endurance

2 miles (faster pace, approx 14-16 min)

Phase 2 - Core & Conditioning Tips

🔥 Advanced Core: Toes-to-Bar aur L-Sit — military training mein core strength important hai.
💪 Hollow Body Hold: Phase 1 mein plank tha, ab hollow body hold — more challenging for the core.
⚡ Tempo Run: Phase 1 mein slow pace tha, ab tempo pace — endurance building.
🏋️ Weighted Russian Twists: Dumbbell ya weight plate use karo for added resistance.
🛡️ Form Focus: Core exercises mein lower back ko zameen pe rakhna — injury prevention.

AdvancedCore & Conditioning