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Wheel Rollout Challenge

Home | Challenge | Beginner: 14 Days

The Wheel Rollout is a challenging exercise that targets your core, including the abs, back, and shoulders. This move requires stability and strength, making it an effective way to build a strong midsection. To perform the Wheel Rollout, start in a kneeling position with your hands on the wheel. Slowly roll the wheel forward, extending your body into a straight line. Keep your abs engaged and avoid arching your back. Then, using your core strength, roll the wheel back to the starting position. Repeat for a challenging core workout.

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  • Day 1

    Get ready to challenge your core strength with wheel rollouts. This exercise is a fantastic way to build stability and power in your abs. To perform the wheel rollout, start by kneeling on the floor and gripping the handles of an ab wheel. Slowly roll the wheel forward, keeping your arms extended and your core engaged, until your body is parallel to the ground. Then, engage your core and roll the wheel back towards your knees. Repeat this movement for 5 reps, focusing on maintaining a strong, stable core throughout. To get the most out of this exercise, it's crucial to focus on controlled movements and proper form. Remember to engage your abs and avoid overarching your lower back. Perform 3 sets of 5 reps, with a focus on quality over quantity. As you progress, you can gradually increase the number of reps or sets. Incorporating wheel rollouts into your routine on a regular basis can help you develop a rock-solid core that will benefit you in various aspects of your fitness journey.

    #Exercise / Sets
    1Wheel Rollout3 sets • 5 reps
    Wheel Rollout
  • Day 2

    The wheel rollout is an effective exercise for building core strength and stability. To perform the wheel rollout, start on your knees with your hands on the wheel. Slowly roll the wheel forward, extending your arms as far as possible while keeping your core engaged. Then, slowly roll the wheel back to the starting position. Perform 3 sets of 6 reps, focusing on controlled movements to maximize the engagement of your core muscles and prevent strain on your lower back. This exercise is great for targeting the abs and obliques, and it also engages the shoulders, chest, and back for a full-body workout.

    #Exercise / Sets
    1Wheel Rollout3 sets • 6 reps
    Wheel Rollout
  • Day 3

    The wheel rollout is an effective exercise for strengthening the core muscles, specifically targeting the abs, obliques, and lower back. Performing 3 sets of 7 reps helps to build a strong foundation for other compound movements and improve overall stability. The controlled movement of the wheel rollout engages the entire core, promoting better posture and reducing the risk of injury during other workouts or daily activities. It’s essential to maintain proper form and alignment throughout each repetition to maximize the benefits and minimize the risk of strain or injury. To perform the wheel rollout, start in a kneeling position with your hands on the wheel. Slowly roll the wheel forward, extending your body into a straight line, and then roll back to the starting position with control. Focus on engaging your core muscles throughout the entire movement, and avoid overarching or overarching your back. As you become more comfortable with the exercise, you can gradually increase both the number of sets and reps to further challenge your core strength and endurance.

    #Exercise / Sets
    1Wheel Rollout3 sets • 7 reps
    Wheel Rollout
  • Day 4

    The wheel rollout is a highly effective exercise for building core strength and stability. This workout involves performing 3 sets of 8 reps, with a focus on controlled movement. As you extend your arms forward with the wheel, your abs engage to prevent your back from arching, which helps in enhancing overall athletic performance and posture. The movement also engages the shoulders, triceps, and lats, making it a comprehensive upper body exercise. To maximize the benefits of this workout, it's essential to maintain proper form throughout each rep. Start on your knees with the wheel in front of you, then slowly roll it forward until your body is fully extended, and then roll it back to the starting position using your core muscles. It's important to avoid overarching your lower back or allowing your hips to sag during the movement. Incorporating the wheel rollout into your routine will contribute to improved core stability, which is beneficial for various physical activities and daily functional movements.

    #Exercise / Sets
    1Wheel Rollout3 sets • 8 reps
    Wheel Rollout
  • Day 5

    The wheel rollout is an effective core exercise that targets the abdominals, obliques, and lower back. By extending your body forward and then retracting it back to the starting position using an ab wheel, you engage your entire core, including the deep stabilizing muscles. This movement not only helps to strengthen your midsection, but it also improves overall stability and balance. To perform the wheel rollout, start on your knees with your hands on the ab wheel handles. Slowly roll the wheel out in front of you, keeping your core tight and your back flat. Once you feel a stretch in your abdominals, pause for a moment, then use your core strength to pull the wheel back to the starting position. Focus on controlled movements and avoid arching your lower back during the exercise to prevent injury. When performing 3 sets of 9 reps, it is essential to maintain proper form throughout each set. If you find the exercise too challenging, you can modify it by decreasing the range of motion or using a stability ball instead of an ab wheel. Gradually increasing the number of reps as your core strength improves will allow you to continue progressing and seeing results.

    #Exercise / Sets
    1Wheel Rollout3 sets • 9 reps
    Wheel Rollout
  • Day 6

    The wheel rollout is a fantastic exercise for strengthening your core, particularly the abs and lower back. It's a simple yet highly effective movement that targets the entire midsection. With 3 sets of 10 reps, this workout will challenge your core stability and overall strength. As you roll the wheel out, focus on keeping your core engaged and avoid arching your back excessively. This will ensure proper form and maximum benefit. The wheel rollout is a versatile exercise that can be adjusted to different fitness levels. Beginners can start on their knees and gradually progress to a full plank position as they become stronger. Remember to breathe steadily throughout the movement to maintain proper oxygen flow to your muscles and enhance performance. By including the wheel rollout in your workout routine, you'll be on your way to a stronger, more resilient core.

    #Exercise / Sets
    1Wheel Rollout3 sets • 10 reps
    Wheel Rollout
  • Day 7

    The wheel rollout is an excellent exercise for building core strength and stability. It primarily targets the abdominal muscles, including the rectus abdominis, transverse abdominis, and obliques, as well as the lower back. Performing 3 sets of 11 reps will effectively engage these muscles, helping to improve overall core function and stability. To perform the wheel rollout, start in a kneeling position with your hands on the wheel. Slowly roll the wheel forward, extending your arms as far as possible while keeping your core engaged. Avoid arching your lower back excessively and focus on maintaining a straight body line. Then, use your core to pull the wheel back to the starting position. For an added challenge, you can increase the range of motion as you progress. It's important to maintain proper form throughout the exercise to prevent injury. Keep your core tight and avoid overarching or letting your hips sag. As with any exercise, quality over quantity is key, so focus on controlled movements and proper engagement of the core muscles.

    #Exercise / Sets
    1Wheel Rollout3 sets • 11 reps
    Wheel Rollout
  • Day 8

    The wheel rollout is a fantastic exercise for building core strength and stability. By targeting the abdominal muscles, obliques, and lower back, this exercise helps to develop a strong and powerful core. Performing 3 sets of 12 reps challenges the muscles and helps to improve endurance while promoting a stable and healthy core. To execute the wheel rollout, start by kneeling on the floor with the wheel in front of you. Engage your core and slowly roll the wheel forward, extending your body into a straight line. Then, using your core muscles, pull the wheel back to the starting position. Remember to maintain proper form throughout the exercise, and avoid overarching the lower back to prevent strain. Incorporating the wheel rollout into your workout routine can lead to improved athletic performance, better posture, and reduced risk of injury.

    #Exercise / Sets
    1Wheel Rollout3 sets • 12 reps
    Wheel Rollout
  • Day 9

    Get ready to challenge your core with this intense Wheel Rollout workout. The exercise primarily targets the abs and also engages the shoulders, arms, and back. As you roll the wheel out, your core muscles must work hard to prevent your lower back from sagging, making it an effective exercise for building strength and stability. Ensure proper form by keeping your abs engaged and back straight throughout the movement. For best results, maintain a slow and controlled motion as you extend and retract. Remember to breathe steadily and avoid overarching your lower back. Gradually increase the number of reps as your core strength improves. Incorporating Wheel Rollouts into your regular routine can help you achieve a strong, stable core and improve overall athletic performance.

    #Exercise / Sets
    1Wheel Rollout3 sets • 13 reps
    Wheel Rollout
  • Day 10

    The wheel rollout is an effective exercise for strengthening your core muscles, particularly the abs and back. To perform this exercise, start in a kneeling position with your hands on the wheel rollout device. Roll the wheel forward while keeping your core engaged and your back straight, and then roll it back to the starting position. Aim for 3 sets of 14 reps, making sure to maintain proper form throughout each repetition. Engaging in wheel rollouts can help improve your overall core stability, enhance your posture, and reduce the risk of lower back pain. It's important to pay attention to your breathing and avoid overarching your back during the exercise. If you're new to wheel rollouts, it's advisable to start with a smaller range of motion and gradually progress as your core strength improves. Including this exercise in your workout routine can contribute to a stronger and more stable core, which is beneficial for various daily activities and other exercises.

    #Exercise / Sets
    1Wheel Rollout3 sets • 14 reps
    Wheel Rollout
  • Day 11

    The wheel rollout exercise is an effective way to target the abdominal muscles and build core strength. To perform this exercise, start in a kneeling position with your hands on the wheel or ab roller. Slowly roll the wheel forward, extending your arms and lowering your torso towards the ground, keeping your core engaged throughout the movement. Then, using your core strength, roll the wheel back towards your knees to return to the starting position. Aim for 3 sets of 15 reps, maintaining control and focusing on proper form for each repetition. This exercise not only works the rectus abdominis, but also engages the obliques, transverse abdominis, and the muscles of the lower back. It's important to avoid overarching the lower back or allowing the hips to sag during the movement, as this could lead to strain or injury. Focus on maintaining a strong and stable core throughout the exercise. In addition to building core strength, the wheel rollout can also help improve overall stability, balance, and coordination. It's a challenging exercise that can be modified by adjusting the distance of the wheel rollout or by progressing to more advanced variations. Incorporating the wheel rollout into your workout routine can contribute to a more comprehensive approach to core training and help you achieve a stronger, more resilient midsection.

    #Exercise / Sets
    1Wheel Rollout3 sets • 15 reps
    Wheel Rollout
  • Day 12

    Looking to sculpt and strengthen your core? Try incorporating the Wheel Rollout into your workout routine. This exercise is a powerful tool for targeting the entire midsection, including the abs, obliques, and lower back. With 3 sets of 16 reps, you'll gradually increase core endurance and stability. The Wheel Rollout also engages the shoulders and arms, making it a full-body workout that delivers noticeable results. To perform the Wheel Rollout, start in a kneeling position and grip the handles of an ab wheel. Roll forward, extending your body into a straight line, and then roll back to the starting position. Keep your core tight and maintain a controlled movement throughout. For beginners, it's advisable to start with a shorter range of motion and gradually progress as strength improves. Incorporating this exercise into your fitness regimen can lead to a toned midsection, improved posture, and enhanced athletic performance. Remember to engage your core muscles and breathe steadily during each repetition for optimal results.

    #Exercise / Sets
    1Wheel Rollout3 sets • 16 reps
    Wheel Rollout
  • Day 13

    Ready to challenge your core? The wheel rollout exercise is a fantastic way to build strength and endurance in your abs and obliques. For this exercise, you'll need an ab wheel. Start on your knees with the ab wheel in front of you, holding the handles with your hands. Roll the wheel forward, keeping your abs engaged and your back straight, until your body is extended in a straight line. Then, roll the wheel back to the starting position. Be sure to control the movement to avoid straining your lower back. Aim for 3 sets of 17 reps to really challenge your core muscles and improve stability.

    #Exercise / Sets
    1Wheel Rollout3 sets • 17 reps
    Wheel Rollout
  • Day 14

    The Wheel Rollout is a fantastic exercise for targeting your abs and obliques, helping you to build a strong core. During this exercise, you engage your entire midsection, including your rectus abdominis, transverse abdominis, and obliques. By performing 3 sets of 18 reps, you'll enhance the endurance and strength of your core muscles, leading to improved stability and posture. As you smoothly roll out and back in, be sure to maintain proper form and control throughout the movement, keeping your core muscles engaged at all times. It's essential to avoid overarching or overarching your back to prevent strain or injury.

    #Exercise / Sets
    1Wheel Rollout3 sets • 18 reps
    Wheel Rollout