CORE WORKOUTS

4-Week Core Progression Program

This program is designed to progressively strengthen your core with new exercises each week to promote increased strength, stability, and endurance. Each week builds upon the last, adding intensity and new movements.

WEEK 1

Day 1: 3 Rounds 

• Plank Hold: 30 seconds

• Russian Twists: 16 reps (8 per side)

Day 2: 3 Rounds. 

• Deadbugs: 8-10 reps per side

• Side Planks: 30 seconds per side

Day 3: 3 Rounds

• Standing Knee Raises: 15 reps per leg

• Lying Leg Raises: 15 reps

WEEK 2

Day 1: 3 Rounds

• Plank Hold: 35 seconds

• Russian Twists: 18 reps (9 per side)

• Bird Dogs: 10 reps per side

Day 2: 3 Rounds

• Deadbugs: 10 reps per side

• Side Planks: 35 seconds per side

• Glute Bridge March: 10 reps per leg

Day 3: 3 Rounds

• Standing Knee Raises: 18 reps per leg

• Lying Leg Raises: 18 reps

• Bicycle Crunches: 20 reps (10 per side)

WEEK 3

Day 1: 3 Rounds

• Plank Hold: 40 seconds

• Russian Twists: 20 reps (10 per side)

• Bird Dogs: 12 reps per side

• Mountain Climbers: 20 reps per leg

Day 2: 3 Rounds

• Deadbugs: 12 reps per side

• Side Planks: 40 seconds per side

• Glute Bridge March: 12 reps per leg

• Side Plank Hip Dips: 10 reps per side

Day 3: 3 Rounds

• Standing Knee Raises: 20 reps per leg

• Lying Leg Raises: 20 reps

• Bicycle Crunches: 24 reps (12 per side)

• Seated Toe Taps: 20 reps per side

Week 4:

Day 1: 3 Rounds

• Plank Hold: 45 seconds

• Russian Twists: 24 reps (12 per side)

• Bird Dogs: 14 reps per side

• Mountain Climbers: 25 reps per leg

• Plank Shoulder Taps: 10 reps per side

Day 2: 3 Rounds

• Deadbugs: 14 reps per side

• Side Planks: 45 seconds per side

• Glute Bridge March: 14 reps per leg

• Side Plank Hip Dips: 12 reps per side

• Reverse Crunches: 15 reps

Day 3: 3 Rounds

• Standing Knee Raises: 24 reps per leg

• Lying Leg Raises: 24 reps

• Bicycle Crunches: 28 reps (14 per side)

• Seated Toe Taps: 24 reps per side

• Flutter Kicks: 20 seconds

Key Benefits:

• Progressive Overload: Steady increase in complexity and intensity each week.

• Balanced Core Development: Targets upper, lower, and side core muscles for functional strength.

• Sustainable Gains: Gradual progression for consistent improvement.

• Visible Results: ABS!  They're in there!  Stronger and improved stability by the end of 4 weeks.

This program builds foundational core strength while progressively challenging your endurance and stability. Beginners should aim for 1-2 sets and adjust based on how they feel; more experienced individuals can aim for 3-4 sets for added intensity.

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