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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50 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

  • Another great video Peter… I just started the 6week challenge. Im in Day 6 and man im lovin it..The workouts are challenging and great. Also the nutrition part is so easy to follow and effective. Cant wait the results after 6 weeks..after that i think i´ll try the xtreme version..

  • +FitnessBlender I wanted to ask when you would do a workout program on upper back and body such as everything above abs. I a bit top heavy at the moment and I have been racking my brain around a workout program that helps to tone the arms and eliminate the dredded back fat. Please help

  • Heather looks so elegant whenever she changes her cool down postures. Meanwhile I look like a blob trying to get into position �� ��

  • On the plank ankle touch I yelled OH COME ON HEATHER LOL but I did it and feeling it for sure thanks again Heather ������������@heather robertson

  • Heather, I found your channel recently and I love your videos! Just music, a timer and follow along. These exercise are easy to modify so I don’t drive my downstairs neighbor crazy. (Like the frog squats, I just take out the jump and go on relevé when I come up to standing. )I just started your 12 week program and I find myself getting excited about the next workout. Thank you so much!

  • Good Get out of the Monotonous Ab Routine Rut Routine. I was actually looking for another and really like this one. I have a goal now I went to 3 cardio and ab days a week so I am gonna try all these 15 ab vids to see who is the best, this one has set the bar.

  • I gained 50+ since the death of my best friend and I’m just starting to get back into exercising! While sometimes I have to break in the middle of a move, I find that even though it’s only day 4 I’m getting a little stronger each day! Thank you, Heather, for these workouts!

  • Man, Heather you are the G.O.A.T!!! Your workouts are so amazingly effective and not boring in anyway! My body and mind are being challenged at the same time. Best of all I actually look forward to coming back for more the next day. Why? Because I know if I stick with these workouts I am going to see results and I know that I can complete your workouts!! Thank you again for providing this program for free. Week 1 day 4 ✅

  • I missed a few days for example my calendar is on day 25 and I’m actually on day 18 can I change the days on the calendar or is that not an option

  • Day 4 smashed!!! Please guys let’s keep each other super motivated to complete the 12 week programme! Thank you Heather you are amazing!! I can already see results and at age 52 it is so hard to lose weight and get toned. I am so pleased I found you. ��❤️��

  • Thank you so much Heather for these fantastic workouts. I have started your 3 month programme and hope I can stick to it. ����day 3 done. I am really struggling with the burpees combined with press ups as I am hopeless at press ups. ��any advice please? My aim is to lose one stone combined with healthy eating of course which is my even greater struggle. I love your work outs though and thank you so much for them. ❤️

  • That first exercise (Daniel doing side plank toe touches) made my belly fat scream in terror. Definitely getting it after I complete my 8 weeks program!
    Thank you Kelli and Daniel:)

  • Hey! I’m 20 years old, weight 65 kg and I am 165 cm tall. My stomack is definitely my problem area i was wondering if this program would be good for me or should i begin with some weight loss specific program?  Thank you!

  • Sweating my tits off! Thanks so much for these workouts! I appreciate how dynamic you are with each video. I get board really quickly if I have to do the same things over and over. I also find your modifications video great! I’m a year post op from a lisfranc foot surgery and getting back into the groove of working out. Thanks again, from Bk, NY!

  • Week 1 Day 4 DONE! (Take 2) Had some tweaks in my ankle today that made completing some of the exercises difficult… It does help me figure out what I need to focus on rehabing through so that’s good!

  • Girl you’re killing me…This out of shape 56 year old is trying her best!
    The production for the videos is clean and right to it, love that. Lots of
    videos to choose from and for free!

    Heather thanks for your commitment to help others on their fitness journey.

  • Hi.
    Is this workout advisable to someone suffering from intestinal Hernia?

    If not is there a daily home work out you could advice for someone in that condition? Please!

  • Im on my day 4 Heather and my calves are SOOOOO sore. I had to take it easy on the full body HIIT, but went ham on the abs. Sweating like crazy too! Thank you:)

  • I am grateful for huge kindness work Heather’s. Day 4 was easy at me compare than previous 3 days. This workout has entrancing music.
    My applause!

  • My daughter turned me on to these videos! I’m missing my gym time so this is great and I’m familiar with abt all the exercises! Love your music too! Thank you Heather!! What a great thing you are doing! ���� and it’s a tough workout!!!

  • This our second time doing this 12 week free programme!! On the very first day we could not even complete it! But today we actually did it!! Over 12 weeks, this is how much we had improved, thank you Heather! Me, my son and my daughter

  • Ever since COVID-19 happened, I haven’t been able to go to the gym or go outside much to workout. Thank you so much for sharing this 12-week HIIT workout for us. I appreciate it so much. I am going to continue! I’ve been telling my friends about you too! Take care! <3

  • This went by really fast. I couldnt wait for the HIIT part to be done though, that was tough. so happy it was only 2 rounds not 3:)

  • Never felt more excited and relaxed doing an abs workout (compared to the hiit). Loved today and I am excited to reach the first milestone tomorrow of one full week!

  • Trying to sleep then I remember I haven’t checked day 4 work outs ��. I have never been this excited to do a work out ����. I’m very happy with my progress. Thank you Heather ����

  • Fantastic workout. I am 58 and injury prone 9 knee surgeries, shoulder surgeries etc 19 in all. This is a great workout and afterwards no pain and i feel like i busted my backside to complete it. Thank you for what you do and please keep it up!!

  • and the ad before watching is about pizza! hahaha But I finished this!:3 Great addition to my fitness playlist. Thanks for the vid!

  • Thanks for the videos. I’m gonna hit this workout later today. I could really use those bands for my daughters soccer training too

  • It sounded like you said 5 sets left? It was more like 8 or 10, not sure what you call a set but typically its a single exercise. Also, i find the 10 reps per exercise to be fairly benign to get a ‘hard core’ rating. Good for early beginners but I wouldn’t call it hard core. i did find the flow from exercise to exercise to be positive, some instructors stay in the same or similar position way too long to where you are over exerting very minor muscles way too long (example is the L position when on your back can hurt over exert hip flexors; or shoulders when instructors try to do too many plank exercises linked together). Unfortunately, I felt you were at the other end of the spectrum and didn’t do an exercise long enough to even get started to work the area intended. 10? really?
    Keep it up though, i am sure you can improve.

  • To build up 6 pack abs, you will not need any kind of tough diet plan or doing the difficult exercises, you possibly can achieve it less difficult than you think. The key is consuming the right foods & doing the right exercises

  • I’ve recently discovered these videos and they really give me a GREAT workout…I sweat like CRAZY, and I feel and see the difference.

  • Thank you, Jess! Your short videos are a terrific complement to my other workouts at home! I have referenced your videos on my blog fitness series at momvoyage.blogspot.com. Thank you so much for helping me push my limits!

  • Best 15 minute workout video EVER! I never knew you would do so much in so little time. Sweating so much and feeling it already!!! Awesome awesome awesome! Cant wait to put this into my daily routine!!!