Core Hypertrophy Workout - 20min Advanced
This high-intensity core session is designed to maximize muscle fiber recruitment in your rectus abdominis and obliques. By utilizing advanced bodyweight movements that challenge stability and isometric strength, you will develop a powerful midsection. This workout is for athletes who have mastered basic core movements and want to progress to hypertrophy-focused training.
This workout is ideal for advanced lifters and gymnasts who want to increase core thickness and stability. It is also perfect for athletes looking for a high-intensity session when they do not have access to Tonal's cables.
Workout Plan
Rest 60-90s between heavy sets of V-Ups and Copenhagen Planks; 30-45s for the final stability finishers.
Why this order
The workout begins with the V-Up, a high-threshold compound movement, to pre-exhaust the entire abdominal wall while energy is highest. It then moves into the Copenhagen Plank to isolate the lateral chain and adductors, followed by rolling bridges and hip raises to finish with time-under-tension for maximal hypertrophy.
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Start Free with AI CoachFrequently Asked Questions
Since this is bodyweight, how do I track my progress on Tonal?
Focus on Tonal's time-under-tension and form feedback. As you get stronger, you can increase the duration of each set or reduce rest periods to increase the training density.
What if the Copenhagen Plank is too difficult for my current level?
You can modify this movement by performing a Bent Knee Copenhagen Plank to shorten the lever arm until you build the necessary oblique strength for the full version.
How often should I perform this advanced core routine?
Because this routine focuses on hypertrophy and high-intensity holds, perform it 2-3 times per week with at least 48 hours of rest between sessions to allow for muscle repair.
Do I need any accessories for these bodyweight movements?
No accessories are required, though using a Tonal mat will provide better traction and comfort during the floor-based transitions.