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Are you looking to lose fat and gain muscle definition? You need the right workout routine to help you get started! Train With Me Online can provide you with a workout routine that will help you meet your goals. Train With Me Online has over 400 video instructed exercises and almost 100 different workouts.

Workout Routine

 

Are you looking for a serious workout routine that builds lean muscle mass and burns fat calories at the same time? Try this free workout routine brought to you by Train With Me Online.
Fitness Level
Core Conditioning Workout Print your Core Conditioning Workout workout plan
Core Conditioning Workout

This is an intermediate core conditioning workout. This workout targets the abdominals, obliques and lower back in a series of challenging circuits.

Program Information:
Type: Intermediate
Intermediate programs may be longer, more complex and/or more straining than a beginner program. Intermediate programs challenge strength, control, balance, flexibility & power. Gain experience, mobility & strength with beginner programs before moving on to intermediate programs.
Equipment: No Equipment Required
Workout Video - Press Play to Begin
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Download .mp4 Video File [17Mb] (PC, Mac, iPhone, iTouch, iPod Video, other mobile devices)
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Workout Instructions

 
Once you have completed this workout, allow your body at least 24 hours before performing other exercises or workout routines.
Start your workout here Begin Workout
Circuit 1 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform the exercises in this warm-up circuit one after another taking approximately 15 seconds rest between each one. Complete the entire circuit once before continuing on to the next circuit.
Walk-Out Knee Tuck pictures and directions
Walk-Out Knee Tuck

Learn Exercise | Quick Preview		 Reps:
8-10		 Rest between exercises:
15 seconds 		Move to the next exercise
Stability Ball Back Extension pictures and directions
Stability Ball Back Extension

Learn Exercise | Quick Preview		 Reps:
12-15		 Rest between exercises:
15 seconds		 Move to the next exercise
Single Side Seated Trunk Twist pictures and directions
Single Side Seated Trunk Twist

Learn Exercise | Quick Preview		 Reps:
12-15 per side		 Rest between exercises:
15 seconds		 Move to the next exercise
V-Sit Double Knee Tucks pictures and directions
V-Sit Double Knee Tucks

Learn Exercise | Quick Preview		 Reps:
15-20		 Rest between exercises:
15 seconds 		Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Circuit 2 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform the exercises in the first circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before continuing on to the next circuit.
Hanging Knee Raises pictures and directions
Hanging Knee Raises

Learn Exercise | Quick Preview		 Reps:
10-12		 Rest between exercises:
30 seconds		 Move to the next exercise
Side V-Up Crunch pictures and directions
Side V-Up Crunch

Learn Exercise | Quick Preview		 Reps:
12-15 per side		 Rest between exercises:
30 seconds		 Move to the next exercise
Stability Ball Mountain Climbers pictures and directions
Stability Ball Mountain Climbers

Learn Exercise | Quick Preview		 Reps:
15-20		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Circuit 3 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform the exercises in the second circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before completing the workout.
Side Plank Knee Drive pictures and directions
Side Plank Knee Drive

Learn Exercise | Quick Preview		 Reps:
10-12 per side		 Rest between exercises:
30 seconds		 Move to the next exercise
V-Sit Dumbbell Pass pictures and directions
V-Sit Dumbbell Pass

Learn Exercise | Quick Preview		 Reps:
10 per side		 Rest between exercises:
30 seconds		 Move to the next exercise
Weighted Bar Crunch-Ups pictures and directions
Weighted Bar Crunch-Ups

Learn Exercise | Quick Preview		 Reps:
12-15		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Workout Complete! Congratulations!  Workout complete!

 
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Disclaimer: The information provided on this site is for informational purposes only and is not a substitute for medical advice or treatment for any medical conditions. Consult with a healthcare professional before starting any diet, exercise or supplementation program, or if you have or suspect you might have a health problem.
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