Intermediate Core Workout

REPS: 10 SETS 3-4 REST: 1 min 30 secs

1. Place a barbell on the floor in front of you.
2. Start by kneeling in front of the bar, gripping the barbell with a shoulder width overhand grip.
3. With a slow controlled motion, roll the bar out so that your back is straight, bending your knees and keeping your feet off the floor.
4. Roll back up bring the bar under your shoulders and return to the starting position.

REPS: 10 SETS 3-4 REST: 1 min 30 secs

1. Attach a rope to a high cable pulley
   
2. Grasp the rope over your shoulders and sit with your head facing the stack.
3. With your feet firmly on the floor and keep your hips steady, flex at the waist bringing your elbows towards your knees.
4. Pause for a moment and return to the starting position.

REPS: 10 SETS 3-4 REST: 1 min 30 secs

1. Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
2. Grasp a dumbbell in one hand and standing straight upright bend at the waist as far as possible to one side.
3. Slowly return back up to the staring position and switch the dumbbell to your other hand to repeat the exercise.

TIME: 1 min SETS 3-4 REST: 1 min 30 secs

1. Place your hands under your shoulders with your legs straight
2. Drawing your abs in, slowly raise yourself up so you are balanced on your feet and your hands
3. Hold this position for a predetermined amount of time and slowly return back to the starting position.

Tips:

1. Don't let your waist sag.  Keep your torso and legs straight while you hold your weight