Free Core Training Guides

In here you will find a list of FREE Core Training guides. All these guides have been approved by FWG employees, feel free to leave comments on any of the guides. If you wish to submit a FWG workout guide you may submit your guide to us here.

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Client guide for: v3ck

Trained by Justin

This is a 6-8 week program tested by trail and error by Justin Hinchcliffe himself. This program is geared towards stripping fat from your body, while adding overall body definition / tone.

The program involves training everyday with the exception of two rest days per week, but don't worry it's not that hard! Really! Each day will only take you about 15-25 minutes to preform the workouts.

Average: 5 (4 votes)

Client guide for: v3ck

Trained by Justin

This is a 6-8 week program tested by trail and error by Justin Hinchcliffe himself. This program is geared towards stripping fat from your body, while adding overall body definition / tone.

The program involves training everyday with the exception of two rest days per week, but don't worry it's not that hard! Really! Each day will only take you about 15-25 minutes to preform the workouts.

Average: 5 (4 votes)

Ab Ripper X

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Ab Ripper X

By the time you get to Ab Ripper X, if you are working out with a buddy, you are hugging and giving each other high-fives, and in some cases, you may actually feel like crying with joy because the chest and back workout is over! However, the ab routine is approximately 20 more minutes of fun, and although your chest and back get a break, your abs will be screaming for mercy in no time.

Average: 5 (10 votes)

Stronger Where It Matters Most - Mens Health

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Stronger Where It Matters Most

Average: 5 (3 votes)

Hanging Leg Raises by Dylan Hickey

Hanging Leg Raises by Dylan Hickey
Dylan shows you how:
Average: 4.9 (10 votes)

Build Inner Strength

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Build Inner Strength

Get rock hard abs by concentrating on all areas of your core

Average: 4.8 (5 votes)

6 Factors For Ripped Six-Pack ABS

Rock Hard Body

It’s summer time again. Time to get them abs out on the beach, pool party or whatever. Are you ready? Are you confident enough to take off your shirt and reveal them rock hard chiselled abs to the public?

No? Why not?

Oh they aren’t ‘ready’ yet?

Let’s be honest for a moment, they never are ready, you’ve been saying that for years, ‘just another week, that’s all I need’ or ‘I just don’t have good abs’. This may be the case or perhaps you haven’t considered the AB factors. . .

Average: 4.8 (8 votes)

P90x Ab Ripper Workout

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Ab Ripper X

By the time you get to Ab Ripper X, if you are working out with a buddy, you are hugging and giving each other high-fives, and in some cases, you may actually feel like crying with joy because the chest and back workout is over! However, the ab routine is approximately 20 more minutes of fun, and although your chest and back get a break, your abs will be screaming for mercy in no time.

Average: 4.7 (301 votes)

The Ultimate Hard-Body Exercise

Squat for hard body

Written by Mike Geary

As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man. Hence, these exercises stimulate the greatest hormonal responses (growth hormone, testosterone, etc.) of all exercises.

Average: 4.7 (7 votes)

BBA Workouts! (Before Bed Ab Workouts)

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These Workouts begin at the end of the alphabit where they begin with the most ease. Workout A, B and C will be the Ultimate Abs workouts, and the following will greatly build you up to it.

Working your Abs before bed Everynight is an essential way to get a 6 pack. It always keeps your stomach tight and prevents fat storage overnight.

Workout Z

40 Crunches
40 Leg Scissors
30 Crunch-Twists
20 Side Crunches Per Side
100 Bicycle
50 Mason Twists

Plank 1 Minute 30 seconds.

*Click the Picture to see the rest*

Average: 4.7 (63 votes)

Work-out like a man or a woman?

Women Workout Guides

Written by Mike Geary

This is one of my biggest pet peeves in the fitness industry... So many men and women "think" they need to workout drastically different from one another.

For example, many women think they need to do 20 or 30 reps per set of every exercise with little pink 3 or 5 lb barbie weights, because if they actually lift heavier weights, they falsely believe they will "bulk up".

Average: 4.7 (10 votes)

High Intensity Exercise by Arm88

High Intensity Exercise by Arm88
    Here's Arm88's latest workout guide. It's geared towards shredding fat off your body by super-setting compound exercises.

High Intensity Exercise

This is a workout I’ve been doing for a little while, it’s only recommended for advanced weightlifters, however, if your not advanced you can still do it, just try it with out weights first.

Average: 4.7 (6 votes)

Killer Core Workout

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This program rips up each part of the abs at a time starting with;

1.Upper abs
2.Obliques
3.Lower abs

Average: 4.7 (3 votes)

AB Workout to be performed at the Gym

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20 Crunches

  • Side Oblique Bends- choose from 15-35 lbs, Let the weight dip down your side, opposite elbow up- then pull your body up to starting position.
    2x per side 12 reps
  • Average: 4.5 (4 votes)
  • Stability Ball Ab Routine - Video

    Dylan Hickey Stability Ball Routine
    Hey guys, we promised more videos, heres one more out of many to come. Enjoy.

    Dylan Here, showing you how to get more rock hard abs with the stability Ball!
    Average: 4.5 (22 votes)

    Sylvester Stallones Ab Workout

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    In this excerpt from Sly Moves, Sylvester Stallone shares his best abdominal workout moves in order to help you get a rock-hard six-pack.

    Wherever I go, I meet people who want to know how to manage their weight, boost their energy levels and generally get the fires going again in life. It doesn't matter how intelligent or wealthy or famous they are, the questions is always the same: "How can I get in good shape?"

    Here are the tried-and-true gym exercises that have kept me going and growing as long as I can remember. I promise you'll see results after a few short weeks. These step-by-step instructions will guide you through the moves and help you avoid certain classic mistakes. I've also included some thoughts on each one.

    Average: 4.4 (8 votes)

    The secret to getting 6 pack abs

    The real secret to getting 6pack abs!

    Today I'm going to share with you the absolute best training program geared towards getting lean defined 6 pack abs

    All over the web you see promotions for various abdominal products and gadgets.

    Average: 4.3 (3 votes)

    5 Minute Abs

    5 Minute Abs

    Here's a workout guide for those who might want to get a quick ab workout done in under 5 minutes in the morning.

    This quick ab workout routine should be preformed in 3 sets of 12-16 reps each position.

    Let us know how it's working out for you!
    Enjoy.

    Average: 4.2 (15 votes)

    Advanced Ball Workout

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    Advanced Ball Workout

    Average: 4 (1 vote)

    Good Posture

    Good Posture

    I've been getting a lot of posture questions latelty so I decided to post a really good article on it.

    Average: 4 (2 votes)

    Arnold Schwarzenegger's Workout and Diet

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    Mon, Wed, Fri

    Chest:
    Bench press - 5 sets, 6-10 reps
    Flat bench flies - 5 sets, 6-10 reps
    Incline bench press - 6 sets, 6-10 reps

    Average: 4 (3 votes)

    Breathing Exercise

    Breathing Exercise

    TECHNIQUE:

    • Lie flat on your back and pull up your knees, heels as close to
      the buttocks as possible. Knees and feet together.
    • Place right hand on your abdomen, near the navel. Left hand up
      place about one feet away from your body
    • Make the abdomen rise up as you breath in and fall as you breath out.
    • Average: 4 (1 vote)

    Fartlek Training - Hardcore Cardio Training on a Track.

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    Looking to get your butt kicked at the track? You have to try this new style of training. It's called Fartlek Training, sounds weird right? Give it a shot, let us know how it worked out for you.

    Average: 3.9 (7 votes)

    Ab Workout -Home

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    Ab Warm-up

    Dolphins : Lay flat arms out stretched,lift feet a foot off the ground and crunch up raising hands to ceiling overhead
    x20

    Average: 3 (4 votes)

    Ab- Blitz Workout

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    If you want to get good abs, instead of doing abs at the of your routine-Dedicate a specific day to just Abs . A proper warm-up is required.

    Warm-up: Treadmill: 2 mins Walking

    No votes yet

    Shoulder Big Loads

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    This 4-week progression strengthens your core while building your shoulders
    Workout by: Carter Hays, Photographs by: Beth Bischoff

    If your core is weak, pressing heavy weights overhead puts you at risk of lower-back injury. This 4-week progression strengthens your core while building your shoulders. Perform these core workouts 2 or 3 days a week. Do 12 repetitions of each move, resting 45 to 90 seconds after each set or superset.

    No votes yet

    Video Guide- Core Training Intensity *coming soon

    20 crunches
    20 e ball crunches
    10 Med ball crunches
    10 Med ball crunches on e ball

    repeat twice

    30 roman twists
    15 side crunches
    Oblique Raises on ball

    Repeat twice

    No votes yet
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