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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Workout Categories

Weeks 8 – 10: Chest/Tri, Back/Bi and Lower Body Splits

10 Minutes, 5 Minutes, Back, Biceps, Bow Classic, Chest, Core, Growth, Intermediate, ISO-FLO, ISO-Motion, Isometrics, Isometrics with Isotonic, Legs, Light, Multiple Videos, Shoulders, Steel Bow, Strength, Time to Thrive in 2025, Total Body, Triceps, X5 Pro

Perform an isometric hold of 10 seconds at 80% – 90% and 12 repetitions for each exercise of the circuit. Repeat if desired.

Do each routine 2 times per week. You can stack them and/or combine for one total body day.

Weeks 5 – 7: Chest/Tri, Back/Bi and Lower Body Splits

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

Perform an isometric hold of 7 seconds at 80% – 90% and 12 repetitions for each exercise of the circuit. Repeat if desired.

Do each routine 2 times per week. You can stack them and/or combine for one total body day.

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.