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    Abs + Cardio Mix

    Abs + Cardio Mix

    Core & Abs
    Intermediate
    3 routines

    An intermediate core-focused program blending anti-rotation stability, plank progressions, and low-impact cardio intervals for a strong, defined midsection.

    Routines

    Day 1 — Core Stability + Cardio Intervals

    Foundational core bracing with steady-state intervals to elevate heart rate while protecting joints.

    Intermediate
    34 mins
    51 Kcal
    Front Plank

    Front Plank

    3 sets
    0 reps
    45s rest
    Dead Bug

    Dead Bug

    3 sets
    12 reps
    60s rest
    Side Plank

    Side Plank

    3 sets
    0 reps
    45s rest
    Hollow Hold

    Hollow Hold

    3 sets
    0 reps
    45s rest
    Skater

    Skater

    3 sets
    0 reps
    30s rest
    Butt Kicks

    Butt Kicks

    3 sets
    0 reps
    30s rest
    Walk (high knees)

    Walk (high knees)

    3 sets
    0 reps
    30s rest

    Day 2 — Anti-Rotation + Plank Variations

    Dynamic plank progressions and oblique work to build resilient, rotation-resistant core strength.

    Intermediate
    38 mins
    107 Kcal
    Front Plank with Arm and Leg Lift

    Front Plank with Arm and Leg Lift

    3 sets
    10 reps
    60s rest
    Front Plank Toe Tap

    Front Plank Toe Tap

    3 sets
    12 reps
    60s rest
    Side Plank Oblique Crunch

    Side Plank Oblique Crunch

    3 sets
    12 reps
    60s rest
    Reverse Plank

    Reverse Plank

    3 sets
    0 reps
    45s rest
    Plank Jack

    Plank Jack

    3 sets
    0 reps
    30s rest
    Bear Plank

    Bear Plank

    3 sets
    0 reps
    45s rest
    Lying Leg Raise

    Lying Leg Raise

    3 sets
    12 reps
    60s rest

    Day 3 — Core + Conditioning Finisher

    Progressed holds and dynamic core drills with a cardio finisher for a strong burn.

    Intermediate
    43 mins
    102 Kcal
    Front Plank

    Front Plank

    3 sets
    0 reps
    60s rest
    Hollow Hold

    Hollow Hold

    3 sets
    0 reps
    60s rest
    Dead Bug

    Dead Bug

    3 sets
    14 reps
    60s rest
    Side Plank Leg Lift

    Side Plank Leg Lift

    3 sets
    10 reps
    60s rest
    Oblique Crunch

    Oblique Crunch

    3 sets
    15 reps
    60s rest
    Plank Jump

    Plank Jump

    3 sets
    0 reps
    30s rest
    Skater Hops

    Skater Hops

    3 sets
    0 reps
    30s rest
    Walk (high knees)

    Walk (high knees)

    3 sets
    0 reps
    30s rest
    Back to Core & Abs

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