Your Ultimate 4-Week Core Strength Plan

 

Core Strength Workout, Abs Workout, Powerhouse, Strength

Video taken from the channel: eFit30


 

Week 1 Day 4 // Full Body HIIT + Abs Workout (No Equipment)

Video taken from the channel: Heather Robertson


 

4-Week Day Core Challenge Day 1

Video taken from the channel: Shana Verstegen


 

The CORE Workout Everyone Should Do Once Per Week 4 Best Core Exercises

Video taken from the channel: Sixpackfactory.com by Peter Carvell


 

Core HIIT WORKOUT No Equipment 4 WEEK SHRED

Video taken from the channel: NateBowerFitness


 

THE ULTIMATE 20 CORE EXERCISES IN 10 MINUTES // EXPLOSIVE BODYWEIGHT CORE TRAINING CIRCUIT

Video taken from the channel: Pierre’s Elite Performance


 

Brand New: 4 Week Core Program for Abs, Obliques and Lower Back Now Available

Video taken from the channel: FitnessBlender


Your Ultimate 4-Week Core Strength Plan. We train our core for many reasons: great posture, less back pain, better athletic performance, tighter midsection and a myriad other valid benefits. Gain all of these benefits and more, safely and effectively with your own bodyweight during our 4-Week Core Strength Plan.

Your Ultimate 4-Week Core Strength Plan. We train our core for many reasons: great posture, less back pain, better athletic performance, tighter midsection and a myriad other valid benefits. Gain all of these benefits and more, safely and effectively with your own bodyweight during our 4-Week Core Strength Plan. Your Ultimate 4-Week Core Strength Plan.

We train our core for many reasons: great posture, less back pain, better athletic performance, tighter midsection and a myriad other valid benefits. Gain all of these benefits and more, safely and effectively with your own bodyweight during our 4-Week Core Strength Plan. Line your elbow up with your shoulder and your shoulder with your hip and heel. With a very tight and braced core, push the ground away from you, staying active in the shoulder joint.

To reduce the intensity, perform this exercise as a side bridge from the knees instead of the feet. 4-WEEK CORE STRENGTH PLAN YOUR ULTIMATE 15 Plank + Leg Raises Hold 10s on 3s off x 2 Side Plank + Leg Raises Hold 10s on 3s off x 2 (each side) Bird Dog Hold 10s on 3s off x 10 (each side) McGill Curl Up 10 x 7s holds 22 Plank Walks side to side Hold 10s on 3s off x 7 Side Plank + Twist Hold 10s on 3s off x 7 (each side) Bird Dog Hold 10s on 3s off x 10. If you’re turning your focus to your core muscles and looking to upgrade your core strength—vital for preventing injury, improving balance and preventing lower back pain—then listen up. Enter stage.

Your Ultimate 4-Week Core Strength Plan | Fitness | MyFitnessPal. Want great posture, less back pain, better athletic performance, tighter midsection and a myriad other valid benefits? Try this strength plan. Strength Workout Strength Training Weight Loss Tips Lose Weight Walking Plan Core Muscles Abdominal Muscles Sport Back Pain.

Your Ultimate 4-Week Core Strength Plan | Fitness | MyFitnessPal. Want great posture, less back pain, better athletic performance, tighter midsection and a myriad other valid benefits? Try this strength plan. Grip the bar as it rests on your clavicle.

Take a deep breath to create abdominal pressure and activate the muscles of your inner core. Tighten your glutes to lock your hips in place and tighten your abs to keep the rib cage down. Contract the core har. Want great posture, less back pain, better athletic performance, tighter midsection and a myriad other valid benefits?

Try this strength plan.

List of related literature:

I use this structure over the four weeks to show you how much stronger and faster you can become if you stay consistent.

“Complete Keto: A Guide to Transforming Your Body and Your Mind for Life” by Drew Manning
from Complete Keto: A Guide to Transforming Your Body and Your Mind for Life
by Drew Manning
Hay House, 2019

For the next three months or so, I would round out the routine so that the exercises would be better balanced between weak and strong parts.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

I would sit down at the beginning of the month and outline my program for the next thirty days—what days I would work out, what body parts I would train, and what exercises I would do.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

For example, table 2.5 outlines a nine-week strength cycle for the bench press exercise.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Perform three sets of 16 repetitions (reps) for each exercise during the first month, three sets of 12 reps during the second month, and three sets of 10 reps during the third month.

“Wrestling For Dummies” by Henry Cejudo, Philip J. Willenbrock, Ed.D.
from Wrestling For Dummies
by Henry Cejudo, Philip J. Willenbrock, Ed.D.
Wiley, 2012

5/3/1 by Jim Wendler: Getting stronger can be as simple or as complex as you want to make it.

“Tribe of Mentors: Short Life Advice from the Best in the World” by Timothy Ferriss
from Tribe of Mentors: Short Life Advice from the Best in the World
by Timothy Ferriss
Houghton Mifflin Harcourt, 2017

Am I ready to take my training to the next level, or should I be conservative and stay with the same workouts for another week?”

“Triathlon Science” by Joe Friel, Jim Vance
from Triathlon Science
by Joe Friel, Jim Vance
Human Kinetics, 2013

I would lift weights three times per week, while the other two days were focused on hill sprints, agility drills, and plyometrics.

“Walk-On Warrior: Drive, Discipline, and the Will to Win” by John Willkom
from Walk-On Warrior: Drive, Discipline, and the Will to Win
by John Willkom
CreateSpace Independent Publishing Platform, 2018

Strength training: do strength-building activities 2 to 3 days per week that involve all major muscle groups.

“Lippincott Manual of Nursing Practice” by Sandra M. Nettina
from Lippincott Manual of Nursing Practice
by Sandra M. Nettina
Wolters Kluwer Health, 2013

Incorporate at least 1 day of strength and plyometric training per week (high load, low repetition, e.g., 1 set of 10 reps).

“Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult” by S. Brent Brotzman, Robert C. Manske
from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult
by S. Brent Brotzman, Robert C. Manske
Elsevier Health Sciences, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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17 comments

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  • im ok with intensity and weights but cant jump. Due by knee ( patella tendinitis) how much jumping /high impact does program have?

  • alright, here is my issue. I have wanted to buy and do this program ( and others ) for awhile now, but I do not use my laptop to workout, I use my xbox and go on to youtube. I have a google+ fb account, but it doesn’t let me sign in on the mobile app, or I would try streaming it from my phone. Any help you two can provide would be awesome! Thanks for all the amazing free workouts!

  • just discovered heathers workouts and i am obsessed. amazing music, clear exercises, a timer and no chitchat so i can focus on wokring hard!!!!!!!

  • When will this be available to the UK? i love watching you guys and am desperate to buy a programme for myself. Please let me know. thanks x

  • Hi guys! Could I combine this workout programme with the new 4 week Booty programme, for 5-6 days a week, swapping between the two? So each programme is allocated 3 days through out the week? I’d like to focus on both my lower body and core, Thank you:)
    @Fitnessblender

  • I’m at the end of the first week.:D Unfortunately I got sick half way through but I’m just going to do the rest of the programme a couple of days behind.

  • I’ve just finished my first week! this program is so on point my core is burning! today will be relaxing yoga for sure!
    and I can feel the changes:) 
    thank you so much

  • Mr. Carvell, i want to thank you for inspiring me to lose weight. Helping others to be healthy and fit has also become my passion. You’re the best thing that happened to exercise. As the song goes, thank you for teaching me how to live, life is truly amazing if you are at the best shape of your life!

  • I hurt my back and it’s thanks 2 you fitnessblender!!!

    Ok it’s not really you it’s that I’m an idiot lol

    I would like to exercise so much but I can’t:(

  • Do you guys have any idea what you guys are doing for me? I have been overweight the last 7 years after two kids. Well if i would of never came across you guys i wouldn’t be trying because everyone is trying to make money off of people which finances are so tight being a single mother. And being borderline diabetic doesn’t help.You guys are doing it out of your hearts! And i appreciate that more than you will ever know. God has and will bless you in more times than one!!! I have and will continue to share your videos!

  • Definitely the most intense session so far. I couldn’t get to the end of many of the HIIT exercises and I always struggle with the ab stuff. I think this is going to be one of those things that never gets easier, you just get better!

  • Woman, this kicked my ass. For some, like the alternate lunges with the jump, I could only to make it to 20 seconds then I would take 10 seconds off and jump back in

  • Anybody has a problem to open fitness blender in an iPad? It was fine w/ my phone but it’s got stuck after K&D intro to create a profile in my iPad???

  • Hey, I was wondering if you have any free programs? I would pay for them normally but don’t have a bank account and my parents would not pay for me. I appreciate very much all the work you are doing though, a true inspiration and amazing people:)

  • just completed the circuit. Embrace the Burn!! Very good circuit.

    question about how many times through you should do this? Just once, or go 2-3 times?

  • That was very gracious of you to set up a 12 week program without charging us for it. And the quality of your workouts are so amazing. Thank you so much ����

  • Excellent workout! Your exercise selection was so fair and curated 10/10! I especially loved that you chose to lay your voice over the video instead of talking while you worked out. It makes you clearer and easier to understand!

    Sound began to lag the video towards the end, just FYI