No Equipment Core Workout | At Home

This 6-week series is designed to help you build lean muscle mass, while targeting your whole body. Week 1 eases you into Bullworker training with 6 isometric exercises.

https://youtu.be/54VTiSNS6CA

No Equipment Core Workout | At Home (https://youtu.be/54VTiSNS6CA)

Week 1 Routine

Perform each exercise consecutively for 1 set. 20 Reps per exercise
Number of sets:
- Foundation: 1 set
- Enhance: 2 sets
- Peak: 3 sets

Exercises

Toe Touches
Bicycles
Knee Tuck Crunches
Plank 20 Seconds

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Weeks 3 & 4: Upper Body and Lower Body Splits

10 Minutes, Growth, Intermediate, ISO-FLO, Isometrics, Light, Multiple Videos, Strength, Time to Thrive in 2025, Total Body, X5 Pro

70% – 80% of your maximum effort, upper body and lower body split Day A and B.

Week 2: total body Superset

15 Minutes, Growth, Intermediate, ISO-Bow, Isometrics, Light, Strength, Time to Thrive in 2025, Total Body

Perform an isometric hold for each exercise of the circuit and then 12 slow and deliberate reps. Repeat if desired.

If you feel you want more, repeat 1 or 2 more times.

Ideally do this routine 5-6 times for the week. Listen to your body, if it needs a rest, take it.

Week 1: Fast total body Isometric Circuit

5 Minutes, Growth, Isometrics, Light, Strength, Time to Thrive in 2025, Total Body, X5 Pro

70% – 80% of your maximum effort, less than five minutes, and one quick total body workout.