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4-Core Training Circuits

4-Core Training Circuits+Videos


Today we are going to look at some other movements that you should be incorporating into core training by looking at 3 workouts and videos


FET Core Circuit

The goal for FET circuits is using exercises that focus on anti-flexion and anti-extension.

The important point to remember when doing there exercises to work this element of core strength is to always?keep your lower back in a neutral position and aim to squeeze your glutes to keep your hips stabilized.

FET Workout – watch video below


Stability Ball Roll Out to Pike – 3 sets of 10 reps

Dead Bug – 3 sets of 10 reps

Extended Plank – 3 sets of 30-60 sec



SHFT Core Circuit

The goal of SHFT circuits is using exercises that focus on hip flexion and stability.

Hip flexion exercise need to be done with a neutral spine, without rounding the lower back. The goal of these exercises is to keep your core and low back in a neutral position, while simultaneously flexing your hips, while core stability exercises help to build stabilization during your body movements


SHFT Workout – watch video below


Hanging Leg Raises – 3 sets of 10 reps

Bench Hip Thrusts – 3 sets of 10 reps

Side-to-Side Walking Planks – 3 sets of 10 reps




LFT Core Circuits – watch video below


The goal of LFT workouts are to use exercises that focus on anti-lateral flexion actually which is to resist lateral flexion, or side bending, through the lumbar spine. The key is to lock your spine into place and not move it.


LFT Workout

Perform each exercise for 30 seconds each side one after the other.

Rest for 60 seconds and repeat for 2-3 rounds


High Side Plank

3-Point Plank

One Arm Farmers Walk



Funk just launched his Brand NEW  4-Core Training program which incorporates all four of the core training movements and simplifies everything for you in as little as 10 minutes, 4 days per week.


The program also comes with over 120 core exercises with videos to help you understand the movements.  He also takes you through a program design so you can just “plug and play” the exercises and create awesome 10-minute circuits that you can add to the end of each session or include as a finisher in a group class.


He has also created a “Done For You” core-training program that is easy to follow and takes the guesswork out of core and abs training ensuring you use the right exercises to get amazing results in little time. 



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