Workout Routine

Free

Bulletproof Core

by SelfImprovementFanatic

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Bulletproof Core - Abs the scientific routine Based on https://www.youtube.com/watch?v=mKUFh_DvDRo

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Hit Those Abs

Butt Walks (Forward + Backwards)

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec

Butt Walks (Forward + Backwards)

2×20

Cable Crunches

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Cable Crunches

3×20

Reverse Sit-ups

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

Reverse Sit-ups

3×10+

Back Supported Knee Tucks

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec
4
10 +
amrap
100 sec

Back Supported Knee Tucks

4×10+

QL Side Bends

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

QL Side Bends

3×20

Lying Engaged (EO, IO, TrA) Twisting Crunches

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Lying Engaged (EO, IO, TrA) Twisting Crunches

3×20

Modified Cable Rotations

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Modified Cable Rotations

3×15