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    humanfitproject
    “Meditation helps us to be balanced within ourse “Meditation helps us to be balanced within ourselves and when we find balance, answers come. When we operate from a free flowing, confident and trusting space of balance, chances are the breakout moment will be lasting and not short-lived.” - @planawithklay

Read our full piece on the hidden benefits of meditation with @planawithklay, available now at humanfitproject.com.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth #meditation #mindfulness #peace
    The inability to cope with change could cause you The inability to cope with change could cause you to miss the potential for your breakthrough moment.

Read our full piece on overcoming the unexpected with @planawithklay on humanfitproject.com #humanfitproject #mentalfitness #mentalhealth
    “Life is always pushing us towards different exp “Life is always pushing us towards different experiences or in new directions, even when we don’t feel ready.” - @planawithklay

Read our full piece on overcoming the unexpected with @planawithklay, available now at humanfitproject.com.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth
    It’s one thing to talk about change. It’s anot It’s one thing to talk about change. It’s another to make it happen. This is where it starts.

For more, check out our full piece about manifesting your breakthrough moment with @planawithklay at humanfitproject.com #humanfitproject #mentalhealth #mentalfitness #manifestation
    “People who are uncomfortable with change want t “People who are uncomfortable with change want to have this breakthrough moment, but they're not willing to shift their mindset, their experiences, or to get out of their comfort zone in order to be able to create that shift.” - @planawithklay

Read our full piece on manifesting your breakthrough moment with @planawithklay, available now at humanfitproject.com. Link in bio.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth #selfcare #internalwork #manifestyourdreams #changemaker
    Mental fitness has always been a part of HFP, but Mental fitness has always been a part of HFP, but if we’re being honest, we haven’t given it as much attention as it deserves in recent years. The physical strength of a human only goes so far.

Sure, a good workout triggers a mood-boosting chemical response, but that’s only temporary. Mental fitness requires its own unique routine.

That said, its time we double down on the category.

We’re excited to announce a special editorial series with Klay S. Williams (@planawithklay) a  transformational change agent, author and podcast host who specializes in courageous wellness conversations in the media and corporate spaces.

Every Sunday, we’ll be publishing a new feature on humanfitproject.com designed to strengthen the power of the mind.

Let’s spring forward together! #humanfitproject #springforward #mentalfitness #mentalhealth #selfcare #selfcareroutine
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    Load More... Follow on Instagram
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25 ways to give your core a great workout

March 18, 2019

I’d say that over the last year or so, more core workouts were completed than ever before. To be more specific, full or multi-body part workouts with supplemental core and mobility stuff was the typical routine. The 6-week Unlabeled plan, which was released December 2017, was sort of the start of that evolution or shift in training styles. If you look at the plan, you’ll notice it begins with single body parts then starts to shift towards multi-part and full body splits. At the time, that was what my body was telling me to do. It was incredibly intuitive.

Since then, workouts have also become trimmed down or simplified, reminiscent to the original daily workout series. These training shifts are temporary, not long-term philosophy changes. Look at them as a rotation of phases and transitions.

The following workouts were used as general prep prior to the fall surf season. It’s created improvements in strength and conditioning, but more importantly, they’ve minimized aches, pains, and irritations that typically come along with all the extended surf sessions.

On the flip, the recent increase of my time in the water has meant more steady state cardio and even some higher intensity intervals tossed in. AKA: accidental exercise. That’s a lot of energy expenditure, and there’s been was some more than usual weight loss. Admittedly, some slightly overtrained days. (Hard to predict when back-to-back, all-day surf sessions will occur.) This has signaled it’s time for another seasonal shift.

Next up will be a potential reduction of the days in the gym and reduction of the amount of volume, but either an increase in load and rest periods, or the integration of even more mobility and active recovery.

In the meantime, while that’s currently in development, maybe you’d like to work some of these in for yourself, if you haven’t already.

There’s currently 20 here, but more will be added along the way.

Got a question? Hit us on social.

Looking for your next complete workout plan? We’ve got over 30 you can choose from right here.

Would you like customized programming for your individual needs, check out our exclusive new service at DigitalFitnessAdvisor.com

1.The presence of the plank

Summer 2018 did start with a little joke. The spray on sunblock plank. In all seriousness though, different and repeat variations of the plank are seen throughout most of these workouts.

 

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Don’t forgot to apply your sunblock. ☀️ It only takes a minute. ? #humanfitproject #multitasking #sunsaftey #youmissedaspot ?

A post shared by humanfitproject (@humanfitproject) on Jun 30, 2018 at 8:41am PDT

2. The cardio and core condition workout by the pool

This one was where I blended my short distance runs with some supplemental core work.

 

View this post on Instagram

 

A post shared by humanfitproject (@humanfitproject) on Jul 8, 2018 at 8:54am PDT

The workout write up:

3-min run
Squat hold x 30s, rest 5s, repeat x3
Push up x 10, rest 5s, repeat x3
Hollow hold, rest 5s, repeat x3
Plank x 30s, rest 5s, repeat x3
Rest 30-60s. Repeat x3
Squat + press x 10
Plank x 60s
Plank row x 5 or 10
Plank x 60s
Rest as needed. Repeat 5+ rounds.
5-10 laps (or sprints) w/ 0-10s rest between.

3. The “awkward” poolside core workout

This was a supplemental workout after an AM session in the gym. I wanted to do some extra core work and use the one dumbbell I could bring.

 

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A post shared by humanfitproject (@humanfitproject) on Jul 11, 2018 at 6:35am PDT

The workout write up:

1A. Slow toe stub ? x 10 per side
1B. Modified hollow hold x 10-15
Minimal rest. Repeat 5 rounds.
2A. Single-arm, upside down DB press with elevated feet x 10 per side
2B. Plank walks x 5-10
Minimal rest. Repeat 5 rounds.

4. The 3 that got added on everywhere

An odd addition to this one seemed to make things pop.

 

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A post shared by humanfitproject (@humanfitproject) on Jul 14, 2018 at 6:43am PDT

The workout write up:

Push-up/plank row x 10
Squat punch x 10
Plate slides x 10
Rest 60s. Repeat x5

5. This one was a pre-work wake up

Nothing much more to be said on this one other than it was a great way to start just another Wednesday morning.

 

View this post on Instagram

 

A post shared by humanfitproject (@humanfitproject) on Jul 18, 2018 at 5:30am PDT

The workout write up:

1.Bird dog row 5 sets x 8-10 (30s rest)
2.Plank tucks 5 sets x failure (30s rest)
3A.Extended/walk plank x failure
3B.Elbow plank hold x failure
3C.Hand plank hold x failure
Rest 30-60s. Repeat 5x

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6. This one takes a whole lot of gas with legs involved

Originally going to be a leg-only day quickly turned into a whole lot more core work than expected. The original name for this was “the sweat stain” workout.

 

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A post shared by humanfitproject (@humanfitproject) on Jul 28, 2018 at 6:31am PDT

The workout write up:

Single-leg DL 4×10
Tip-toe squat 4×15
BB front squat 5×8-10
*increase weight each set
DB front squat-hold 3×10-12
Plank row-hold 4×8-10
Squat press-out 3×8-10
OH carry 5x20yard
Rest can vary: 30-90s

7. The 3-move core workout that everyone seems to love

This was one was a friend and fan favorite. Three staples.

 

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A post shared by humanfitproject (@humanfitproject) on Aug 9, 2018 at 9:00am PDT

The workout write up:

Squat press-out x 10
Plank-plate row x 8 each side
Slow/controlled Russian twist x 10-12 each side.
Rest 30-60s. Repeat x5. Add to any routine.

8. The hotel gym itinerary

Hit the road so this moved into the schedule for the limited and different environment.

 

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A post shared by humanfitproject (@humanfitproject) on Aug 12, 2018 at 12:52pm PDT

The workout write up:

Squat chop x 5-10 each direction
Plank swing x 5-10 each side
Slow saw plank x 10-15
Rest 30. Repeat as many times as your body (or schedule) allows.

9. This one was the 5 for rock-solid stability

A lot of single-sided work made this a great challenge for balancing the body out. Expect things to be shaky at start then smooth out nicely.

 

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A post shared by humanfitproject (@humanfitproject) on Aug 21, 2018 at 3:46am PDT

The workout write up:

Alternating DB press x8-10
Bird dog row x8-10
Rest 30s. Superset 3-5x
Plank/row/push-up x10
Rest 30s. Repeat x3-5
Offset squat x10-12
Lying leg lift x10-12
Rest 30s. Superset 3-5x

10. Core work is mixed in somewhere on this one

This is a good all-around conditioning workout with some different exercises tossed in there.

 

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A post shared by humanfitproject (@humanfitproject) on Aug 25, 2018 at 8:03am PDT

The workout write up:

1A. Thruster x10
1B. V-crunch x10
2A. Single-leg pike push-up x5/side
2B. Aggressive high knee x30s
3A. Modified plank row x10/side+push-up x10
3B. Weighted butterfly sit-up x10
Repeat each superset 5x. Rest as needed.

PROMOTION: Premium Workout Programs


11. The Monday morning pre-conference call core workout

Didn’t really have time for the gym, or anything to be honest. This could do the trick at-home.

 

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A post shared by humanfitproject (@humanfitproject) on Aug 27, 2018 at 6:48am PDT

The workout write up:

L-sit xfailure
Push-up xfailure
Quiet cardio x60s
Immediately repeat x5
Squat press-out x5-10
Alternating DB row x15-20
Mountain climber x30s
Immediately repeat x5
V-sit press x10
Partial side raise+hold x10
Quiet cardio x60s
Immediately repeat x5.

12. There’s a flutter kick challenge to a cool jam

A song I happened to get inspired by came on. I decided to do flutter variations (or didn’t allow myself to touch the ground with my feet) until the song was over.

 

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A post shared by humanfitproject (@humanfitproject) on Sep 1, 2018 at 9:04am PDT

The workout write up:

Pick a 3-4min song and do whatever it takes to keep moving and keep your feet off the ground. This was 1 part of a run+core routine.

13. Just a tough one to try, nothing overly special

That’s pretty much it. It’s just another good one.

 

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A post shared by humanfitproject (@humanfitproject) on Sep 4, 2018 at 6:21am PDT

The workout write up:

Plank row+push-up x5/side
Seated DB passes?? x10/direction
Repeat 3-5x
Flutter variations x3min, nonstop, don’t touch the ground
Plank variations x3min, don’t give up!
*part of Friday’s flutter challenge

14. These are 5 in the home office again.

Stuck at-home with work to do? This is one of my other go-tos.

 

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A post shared by humanfitproject (@humanfitproject) on Sep 6, 2018 at 9:31am PDT

The workout write up:

Ball roll-out x10
Squat press-out & rotation x5 (sped up)
Hollow hold sideways flutter? x10
Ball rolling push-up x10
Hollow hold reverse crunch x10
Try 5 sets each exercise. Rest as needed.

15. These were 3 more added to a full body workout

Simple, straight-forward. These are another grouping added to a full workout.

 

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A post shared by humanfitproject (@humanfitproject) on Sep 12, 2018 at 6:16am PDT

The workout write up:

Mountain climber-low lunge x10
Slow lying leg raise x10
*Modified plank row x 5per side + 5 push-ups
*Don’t touch the ground with the DBs during the plank.
Rest 30-60s. Repeat x5

16. Having some fun at the Bond Street Equinox

Spending some extra time downtown led to the guest pass being leveraged. An afternoon during the week at Bond Street is nice and quiet.

 

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A post shared by humanfitproject (@humanfitproject) on Sep 16, 2018 at 8:28am PDT

The workout write up:

1. Plank row + push-up 5x5x10
Rest 30s. Repeat x3
2. Triple-drop front squat 5x5x5
Rest 30s. Repeat x5
3A. Dip xfailure
3B. Pull-up xfailure
3C. Boat pose shoulder press x10
Rest 30-60s. Repeat x5

17. The landmine got worked in on this one

I’ve used the landmine on and off over the years. This last year or two it’s been used a lot more.

 

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A post shared by humanfitproject (@humanfitproject) on Sep 23, 2018 at 8:48am PDT

The workout write up:

1. Landmine rotation x8 per side
Rest 30s. Repeat x5
2. Plank cable row x8 per side
Rest 30s. Repeat x5
3. Hanging leg raise x8-10
Rest 30-60s. Repeat x3-5
4. Higher-rep front squat x15
Rest 30-60s. Repeat x3-5

18. The blended day to loosen up a little bit

A lot of time in the water tightened up a lot of muscle and joints. This helped open things up.

 

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A post shared by humanfitproject (@humanfitproject) on Oct 7, 2018 at 10:21am PDT

The workout write up:

1. Modified beast+climb x60s
2. Boat pose+crunch x10
3. Modified Cossack squat/lateral lunge x8 per side
4. Modified down dog/scorpion x5 per side
5. Slow pause squat x10
Compete 5 sets of each exercise. Rest 30s between each set.

19. Give a little more for cardio and core

This is another addition to a workout from earlier in the day. Originally it was called the extra 10%. Add it to any strength workout.

 

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A post shared by humanfitproject (@humanfitproject) on May 8, 2018 at 10:37am PDT

The workout write up:

1.Alternating FWD/REV sprint x20s
Rest is the walk back. Repeat 5 each.
2A.Sit-up x10
2B.Plank tap x10 (each side)
Rest 30s. Repeat 5x
3A.Slow leg raise-to-plow x10
3B.Hip thrust xfailure
Rest 30s. Repeat 5x

20. Another one of the mainstays from the daily workout series

This one is straight from the series of daily workouts we released. Yet again, another one to add anywhere.

 

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A post shared by humanfitproject (@humanfitproject) on Apr 11, 2018 at 7:08am PDT

The workout write up:

Elbow to hands plank x 10
Reverse crunch x 10
Basic crunch-hold x 10
Hollow hold x failure
Shoulder tap planks x 10

Rest 30-60 seconds. Repeat 4-6 rounds

21. This will open up your hips too

It’s important to stay loose. The low lunge/mountain climbers will open you up nicely.

 

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A post shared by humanfitproject (@humanfitproject) on Feb 4, 2019 at 9:45am PST

The workout write up:

Low lunge/mountain climbers x 10 per side
Plank row w/reach x 6 per side
Bench curl up x 10
DB push up x failure
Rest 30-60s. Repeat 5+ rounds.

22. Your heart will be pounding too

This ones is a modified version of the cardio and core workout from the 6-week Redemption plan.

 

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A post shared by humanfitproject (@humanfitproject) on Feb 10, 2019 at 9:51am PST

The workout write up:

5-mile run
Toes to bar x 10
Low lunge/MTN climber x 10/side
Star plank ⭐️ x 30s/side
MTN climber x30-60s
Minimal rest. Repeat 5 rounds.
7-10 all-out sprints w/60s rest

23. No part of the core goes untouched

Seriously, nothing. Enjoy.

 

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A post shared by humanfitproject (@humanfitproject) on Feb 21, 2019 at 5:25am PST

The workout write up:

Elbow plank x60s
Squat+plate rotations x6/side
Mtn climber low lunge x 10/side
Weighted straight-leg sit-up x 10/side
Minimal rest. 6 rounds.

24. We call this one the gut punch

After a few rounds of it, you’ll know why.

 

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A post shared by humanfitproject (@humanfitproject) on Feb 25, 2019 at 3:39am PST

The workout write up:

Alternating single-arm plank x 10 side
Controlled plank knee drive x 10 side
Heavy-heavy Russian twist x 10 side
Dip bar knee tuck x 10
Controlled bicycles x 60s
Stability ball roll-out push-up x 10
Rest 30-60s. Repeat 5 rounds.

25. Add it to the list of go-to finishers

Just about every part of the core is covered.

 

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A post shared by humanfitproject (@humanfitproject) on Mar 17, 2019 at 8:24am PDT

The workout write up:

Russian twist w/partial bicycle x 15/side
Single-arm weighted sit up x 10/side
Saw plank x15
Quick, but controlled hanging knee raise x15
Zero rest. 5 rounds will do the trick—more if you wanna be a beast.

abs workoutcore workoutcore workoutsstability workout
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Mike Simone
I am the founder of HUMANFITPROJECT and a certified personal trainer. I write, edit, and produce all things fitness. I have bylines in Men's Journal, Men's Health, Muscle & Fitness, and Furthermore by Equinox. I previously was the executive digital director of Men's Fitness magazine, and am currently the director of editorial and social at NEOU Fitness. Follow me on Instagram at @Mike_Simone

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FAQ: What are the best exercises for my abs? - HUMANFITPROJECT
May 12, 2019 at 10:33 am
Reply

[…] If there’s one key takeaway: be mindful not to do too much in one direction. For example, if you do crunches, then sit ups, then hanging leg raises, that’s a whole lot of flexion movements and other areas of the core are going to be imbalanced. You want a nice mix. If it were four solid ones, shoot for: standard plank, bird dog rows, hanging leg raise, Superman is a good combo. There are many others, but that’s an example of a workout that is balanced. Check out our piece on 25 ways to give your core a great workout here. […]



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    humanfitproject

    humanfitproject
    “Meditation helps us to be balanced within ourse “Meditation helps us to be balanced within ourselves and when we find balance, answers come. When we operate from a free flowing, confident and trusting space of balance, chances are the breakout moment will be lasting and not short-lived.” - @planawithklay

Read our full piece on the hidden benefits of meditation with @planawithklay, available now at humanfitproject.com.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth #meditation #mindfulness #peace
    The inability to cope with change could cause you The inability to cope with change could cause you to miss the potential for your breakthrough moment.

Read our full piece on overcoming the unexpected with @planawithklay on humanfitproject.com #humanfitproject #mentalfitness #mentalhealth
    “Life is always pushing us towards different exp “Life is always pushing us towards different experiences or in new directions, even when we don’t feel ready.” - @planawithklay

Read our full piece on overcoming the unexpected with @planawithklay, available now at humanfitproject.com.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth
    It’s one thing to talk about change. It’s anot It’s one thing to talk about change. It’s another to make it happen. This is where it starts.

For more, check out our full piece about manifesting your breakthrough moment with @planawithklay at humanfitproject.com #humanfitproject #mentalhealth #mentalfitness #manifestation
    “People who are uncomfortable with change want t “People who are uncomfortable with change want to have this breakthrough moment, but they're not willing to shift their mindset, their experiences, or to get out of their comfort zone in order to be able to create that shift.” - @planawithklay

Read our full piece on manifesting your breakthrough moment with @planawithklay, available now at humanfitproject.com. Link in bio.

📸 @perrylperry

#humanfitproject #mentalfitness #mentalhealth #selfcare #internalwork #manifestyourdreams #changemaker
    Mental fitness has always been a part of HFP, but Mental fitness has always been a part of HFP, but if we’re being honest, we haven’t given it as much attention as it deserves in recent years. The physical strength of a human only goes so far.

Sure, a good workout triggers a mood-boosting chemical response, but that’s only temporary. Mental fitness requires its own unique routine.

That said, its time we double down on the category.

We’re excited to announce a special editorial series with Klay S. Williams (@planawithklay) a  transformational change agent, author and podcast host who specializes in courageous wellness conversations in the media and corporate spaces.

Every Sunday, we’ll be publishing a new feature on humanfitproject.com designed to strengthen the power of the mind.

Let’s spring forward together! #humanfitproject #springforward #mentalfitness #mentalhealth #selfcare #selfcareroutine
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    Load More... Follow on Instagram
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