Core Athletic Levels 6-10 for Men & Women


How To Play Timed
Each Circuit is timed individually. Alternate between exercises in the circuit, switching after completing each set.
The timer starts as soon as you begin the circuit and is stopped once all sets have been completed for each exercise in the circuit.

Example) Circuit 1: Crunches: 15 reps (3 sets), Pushups 10 reps (3 sets)
Clock begins
15 Crunches
10 Pushups
15 Crunches
10 Pushups
15 Crunches
10 Pushups
Clock Stops

The combined time from all stations is your final score. To beat each level the final score must be under 1 minute for every set of exercise in the level.
To own each level the final score must be under 45sec per set.

Example) Circuit 1: Crunches: 15 reps (3 sets), Pushups 10 reps (3 sets)
Clock begins
15 Crunches - 1 minute
10 Pushups - 1 minute
15 Crunches - 1 minute
10 Pushups - 1 minute
15 Crunches - 1 minute
10 Pushups - 1 minute
Clock Stops (under 6 minutes would be on pace to beat the level)



Exercise Circuits
Each Circuit is timed until completion.

Level 6 
  • Circuit 1
Abdominal Machine Crunch
Abs
65lb x 15reps (3 sets)
40lb x 15reps (3 sets)
Abdominal Machine Side Crunch
Move knees toward the side - Side Abs
65lb x 15reps/side (3 sets)
40lb x 15reps/side (3 sets)


Russian Twist
Obliques
10lb Med ball x 20reps/side (3 sets)
10lb Med ball x 15reps/side (3 sets)

Heel Touches
Lower Abs
15reps (3 sets)
15reps (3 sets)

Alternating Crunches
Lower Abs
20reps/side (3 sets)
15reps/side (3 sets)

Side Plank
Oblique
40seconds/side (3 sets)
40seconds/side (3 sets)

Quadruped
Lower back/ oblique
30seconds/side (3 sets)
30seconds/side (3 sets)

 Beat It - 26 min
Own It - 20 min

Enter Scores


Level 8 


Enter Scores



Level 10 
  • Circuit 1
DB Bench Press
Chest Exercise:
25lb/DB x 20reps (3 sets)
12lb/DB x 20reps (3 sets)
Barbell Standing Curls
Wide Grip Biceps Exercise: 
40lb x 15reps (3 sets)
25lb x 15reps (3 sets)

  • Circuit 2
Close Grip Pulldown
Back Exercise (Traps):
100lb x 15reps (3 sets)
60lb x 12reps (3 sets)

Seated Cable Chest Press
Chest Exercise (Pecs): 
45lb x 15reps (3 sets)
20lb x 20reps (3 sets)



  • Circuit 3
Seated Cable Row
Horseshoe Handle Back Exercise: 
70lb x 15reps (3 sets)
40lb x 15reps (3 sets)

Pushups
Chest Exercise: 
12reps (3 sets)
6reps (3 sets)


  • Circuit 4
Cable Rope Overhead
Triceps Exercise:
35lb x 20reps (3 sets)
20lb x 20reps (3 sets)

DB Lateral Raises
Shoulder Exercises (Delts):
10lb/DB x 15reps (3 sets)
8lb/DB x 10reps (3 sets)


  • Circuit 5
Chest Press
Overhand Grip TechnoGym Chest Exercise:
50lb x 15reps (3 sets)
30lb x 15reps (3 sets)

Slam Ball Throwdown
Triceps & Core Exercise:
14lb x 20reps (3 sets)
10lb x 20reps (3 sets)

 Beat It - 30 min
Own It - 20 min

Level 7 
  • Circuit 1

Enter Scores


Level 9 
  • Circuit 1
DB Bench Press
Chest Exercise:
20lb/DB x 20reps (3 sets)
12lb/DB x 20reps (3 sets)
DB Bent Over Row
Back Exercise
25lb/DB x 15reps (3 sets)
12lb/DB x 15reps (3 sets)


  • Circuit 2
Lat Pulldown
Back Exercise (Traps):
100lb x 12reps (3 sets)
60lb x 12reps (3 sets)

Seated Chest Flye Machine
Chest Exercise (Pecs): 
70lb x 15reps (3 sets)
40lb x 15reps (3 sets)


  • Circuit 3
Plank to Pushup
Shoulder and Triceps Exercise:
5reps/side (3 sets)
4reps/side (3 sets)

Barbell Standing Curls
Wide Grip Biceps Exercise: 
30lb x 15reps (3 sets)
20lb x 15reps (3 sets)

  • Circuit 4
Seated Cable Row
Horseshoe Handle Back Exercise: 
70lb x 15reps (3 sets)
40lb x 15reps (3 sets)

Bench Pushups
Bodyweight Chest Exercise: 
10reps (3 sets)
7reps (3 sets)


  • Circuit 5
Cable Rope Overhead
Triceps Exercise:
40lb x 15reps (3 sets)
25lb x 15reps (3 sets)

DB Lateral Raises
Shoulder Exercises (Delts):
10lb/DB x 12reps (3 sets)
5lb/DB x 15reps (3 sets)

 Beat It - 30 min
Own It - 20 min

Enter Scores