MotleyHealth

Core Four Workout

If you only have time for a short weights workout, these four exercises will hit all your major muscle groups and help build mass and boost metabolism. It’s simple, quick and effective, and also a perfect way to start your new fitness regime.

Losing weight, toning muscles and getting fit all go hand in hand. There are many exercises that can be done to accomplish your goals, a plethora of sports clubs, fitness classes and gyms to join, but sometimes a simple home based weight training session can work wonders.


This is where the “core four” comes into play. All you need is some free weights – just a bar and a bench – although only the bench press is done on the bench.

Our Core Four Workout:

“Core four” are the four key weight training exercises to kick start you into building a better, fitter and stronger you. The four core exercises are:

1. Squats – 3 sets of 10
2. Bench Press – 3 sets of 10
3. Bent-over row – 3 sets of 10
4. Barbell Curl – 3 sets of 10

Start with a light weight, or no weights on the bar (bars weight from 5kg to 10kg, 10lbs to 20bls), which is plenty if you have never done any weight training before.

There are many other weight training exercises that can be added to these four at later stages, but just performing these four exercises once or twice a week will tone your muscles and strengthen your core, helping to firm up your thighs and upper body.

The main reason that these are the core four is that each of these is a compound exercise, meaning that it works more than one muscle at a time.