CORE PROGRAM

Welcome to the 4 Week Core Program! In this program, I designed it to where we focus on
lower abs, upper abs, time under tension (Forcing muscles to work for extended period of time),
Stability, etc.

In the process of making this, I had to keep in mind that some people may not have access to
certain equipment, or facilities. So, I decided to make this suitable for everyone.

When working abs/core, you have to make sure to get rest on those days off, because in every
movement (Running, Jumping, Etc.), you’re always working your abs, so that means that they
are always under stress. The Core does recover quicker than most body parts, but you definitely
want to get rest on those off days, because that’s how muscle grows and becomes stronger. If
you don’t rest, you won’t develop. Period.

On some of these exercise methods I made sure to include in this program is “Time under
Tension”, which is when you put your muscles under more stress because you’re contracting
them for an extended period of time. This method develops muscle growth, muscle endurance,
and muscle strength.

I also focused on putting some rotational and back work for you as well. This is to ensure we
work the CORE, not only Abs. Rotational movement is the foundation of human movement, and
depending on what sport you play, can be the foundation of your sports movements as well.

If you feel that this work load is too heavy, or too light, feel free to drop a set, or add a set, you
know your body.

If you have any questions, don’t hesitate to DM me!

When doing these exercises:

 - For every exercise, USE A MEDICINE BALL OR WEIGHTED PLATE OR KETTLE
BELL or some form of resistance. This goes for EVERY EXERCISE! (Except ones it’s
impossible to use weight on)

- You don’t Have To Use Weight- Body weight is fine

- I also made a reference page (at the bottom) to show you guys how to perform every
workout

- LASTLY, TAKE BEFORE AND AFTER PICS! Remember how you felt once you
started this program, versus how you’ll feel once you finish.

Week 1

Monday: Abdominal/Midsection Day

Sit Ups 4x20

Seated Knee Tuck 4x20
V-Ups 4x15
Jack Knife 4x10
Plank 4x30 Seconds
Toe Touches 4x20
Wednesday: Rotational/Oblique Day

Oblique Crunch 4x30

Alt Jack Knife 4x15 (Each Leg)
Plank Dips 4x15 (Each Leg)
Pull Over Twist 4x10
Trunk Rotation 4x20
Bent Knee Wipers 4x10 (Each Way)

Friday: Stability Day

Table Top Leg Press 4x20 Seconds

Plank 4x45 Seconds
6 Inch Holds 4x30 Seconds
Sit Up Holds 4x15 (10 Second Holds Per Rep)
Leg Raises 4x20
Bird Dog 4x15 Each

Back Series (Do 2 Rounds Of Every Exercise for 15 Seconds)

Saturday: Ab Challenge

3 Min. Ab Workout
Instructions: Do every exercise for 20 Seconds in the order I put them. When transitioning to the
next Exercise, hurry and get to it. This is a timed exercise, so you want to get in as many reps as
possible.

Sit Ups 20 sec

Plank 20 sec
V Up 20 sec
Plank 20 sec
Crunches 20 sec
Plank 20 sec
Sit Up 20 sec
Plank 40 sec

7 Minute Jog/Run

Week 2

Monday: Abs

Sit Ups 3x35

Seated Knee Tuck 3x30
V-Ups 3x15
Jack Knife 3x15 (Always do these slow and controlled)
Plank 4x40 Seconds (Always have a straight back when performing these)
Butterfly Sit Ups 4x25
Crunches 4x30
Mountain Climbers 4x30 Seconds
Wednesday: Rotational/Oblique

Oblique Crunch 4x30

Alt Jack Knife 4x10 (Each Leg)
Plank Dips 4x15 (Each Leg)
Trunk Rotation 4x20
Bent Knee Wipers 4x15 (Each Way)
Alt. Lunge Rotation 2x15 (Each Way)
Half Kneeling Rotational Chop 3x10 (Each Way)
Side Planks 4x30 Seconds (2 Sets) Each Way

Friday:

Table Top Leg Press 4x120 Seconds

Plank 4x45 Seconds
6 Inch Holds 4x30 Seconds (don’t put your hands under your butt, that’s cheating.)
Sit Up Holds 4x20 (5 Second Holds Per Rep) (make sure your holding position is very difficult,
if it’s easy, that means you’re not doing it correct)
Leg Raises 4x25
Bird Dog 4x15 Each Way

Back Series x 2 (Do Every Exercise for 15 Seconds. No Rest in between workouts)

Saturday: Ab Challenge
Pyramid Workout- Instructions: Do everything in order from bottom to top NONSTOP. Once
you get to the bottom and finish (Rest 2 Mins), Then Go Back Up NONSTOP.

40 Sit Ups
10 Sec. Plank
30 Sit Ups
20 Sec. Plank
20 Sit Ups
30 Sec Plank
10 Sit Ups
40 Sec Plank

7 Minute Jog/Run

Week 3

Monday: Abs

Sit Ups 4x35

Seated Knee Tuck 4x25
V-Ups 4x15
Jack Knife 4x15
Plank 4x40 Seconds
Butterfly Sit Ups 4x25
Crunches 4x40
Sprinter Sit Ups 3x15 Each Leg
Mountain Climbers 4x45 Seconds

Wednesday: Rotational/Oblique

Oblique Crunch 4x30

Alt Jack Knife 4x10 (Each Leg)
Bicycles 4x30 Seconds
Trunk Rotation 4x20
Bent Knee Wipers 4x15 (Each Way)
Alt. Lunge Rotation 2x15 (Each Way)
Half Kneeling Rotational Chop 3x10 (Each Way)
Side Planks 4x30 Seconds (2 Sets) Each Way
Cross Mountain Climbers 4x30 Seconds

Friday:

Table Top Leg Press 4x20 Seconds

Plank 4x45 Seconds
6 Inch Holds 4x30 Seconds
Sit Up Holds 4x20 (5 Second Holds Per Rep)
Leg Raises 4x25

Back Series (Do 2 Rounds Of Every Exercise for 15 Seconds)

Saturday: Ab Challenge

4 Min. Ab Workout
Instructions: Do every exercise for 30 Seconds in the order I put them. When transitioning to the
next Exercise, hurry and get to it. This is a timed exercise, so you want to get in as many reps as
possible.

Sit Ups 30 sec

Plank 30 sec
V Up 30 sec
Plank 30 sec
Crunches 30 sec
Plank 30 sec
Sit Up 30 sec
Plank 30 sec

7 Minute Jog/Run

Week 4

Monday: Abs

Sit Ups 3x30

Seated Knee Tuck 3x25
Jack Knife 3x15
Plank 3x60 Seconds
Crunches 3x50
Toe Touches 3x30
Mountain Climbers 3x45 Seconds
Leg Raises 3x30

Wednesday: Rotational/Oblique

Oblique Crunch 3x30

Bicycles 3x45 Seconds
Trunk Rotation 3x25
Bent Knee Wipers 3x15 (Each Way)
Alt. Lunge Rotation 3x15 (Each Way)
Half Kneeling Rotational Chop 3x10 (Each Way)
Side Planks 3x45 Seconds (2 Sets) Each Way
Cross Mountain Climbers 3x45 Seconds

Friday:

Table Top Leg Press 3x30 Seconds

Plank 3x60 Seconds
6 Inch Holds 3x60 Seconds
Sit Up Holds 3x30 (5 Second Holds Per Rep)
Leg Raises 3x25
Back Series (Do 2 Rounds Of Every Exercise for 15 Seconds)
Saturday: Ab Challenge

5 Min. Ab Workout
Instructions: Do every exercise for 30 Seconds in the order I put them. When transitioning to the
next Exercise, hurry and get to it. This is a timed exercise, so you want to get in as many reps as
possible.

Sit Ups 30 sec

Plank 30 sec
V Up 30 sec
Plank 30 sec
Crunches 30 sec
Plank 30 sec
Sit Up 30 sec
Plank 30 sec
V Up 30 Sec
Plank 30 Sec
7 Minute Jog/Run

Reference Page:

Seated Knee Tuck

https://www.youtube.com/watch?v=54q250IUEAc

Leg Raises
https://www.youtube.com/watch?v=JB2oyawG9KI
Butterfly Sit Ups
https://www.youtube.com/watch?v=5VbyA9P2eLc

Table Top Leg Press

https://www.youtube.com/watch?v=9_J27X4TBg4

Sprinter Sit Up
https://www.youtube.com/watch?v=G8dRfd4ZW5w

V Up
https://www.youtube.com/watch?v=7UVgs18Y1P4

Farmers Carry
https://www.youtube.com/watch?v=MH8id-EaoPA

Sit Up Holds
https://www.youtube.com/watch?v=ie7QXmtRdcM

Jack Knife
https://www.youtube.com/watch?v=CWOZyf8kaH0

Toe Touches
https://www.youtube.com/watch?v=qmftGdrctJ0

6 In Hold
https://www.youtube.com/watch?v=1CpgAh7wdDk
Rotational

Oblique Crunches
https://www.youtube.com/watch?v=QbL1ksNO0Js

Bird Dog
https://www.youtube.com/watch?v=k2azbhhuKuM

Bicycles
https://www.youtube.com/watch?v=tK-bVIj2xZ0

Bent Knee Wipers

https://www.youtube.com/watch?v=KAuxrTl6EPc

Cross Mountain Climbers

https://www.youtube.com/watch?v=1cwZ8VZvRjc

Trunk Rotation
https://www.youtube.com/watch?v=5vW1IntBgeU

Half Kneeling Rotational Plate Chop

https://www.youtube.com/watch?v=UukdjYIzftM

Plank Dips
https://www.youtube.com/watch?v=XAT8SDAj5EM

Alt. Jack Knife

https://www.youtube.com/watch?v=1ApD14Ug51E

Rotational Reach Lung W/ Knee (1:53)

https://www.youtube.com/watch?v=jW28FuTN7r8

Alt. Lunge W/ Rotation

https://www.youtube.com/watch?v=jW28FuTN7r8 (2:04)

Squat W/ Rotation
https://www.youtube.com/watch?v=jW28FuTN7r8 2:15

Pull Over Twist

https://www.youtube.com/watch?v=ciLLswBMMHo 1:10