This is the Core & Conditioning workout from the Bodyweight Advanced Shred plan. It trains Core across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Plank while you are freshest, then work down the list. Most sets sit in higher reps for endurance and the pump. Rest 45 to 75 seconds on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Plank | 4 × 60 |
 V Up | 4 × 15 |
 Mountain Climber | 4 × 20 |
 Side Plank | 3 × 30 |
 Hollow Rock | 3 × 15 |
