Core Strength Beginner to Intermediate
15 weeks - $29.99
Total Hours: 42
Total Hours: 42
If you are looking to for a truly program that is truly about creating a solid core, then look no further. This program is about function, injury prevention and performance and is a great place to start if you have experience in the gym, but are relatively new to core training. If done correctly, it can virtually eliminate lower back pain. No body-building programs here, however you will increase you metabolism and lean up in the course of attaining a whole new level of performance. Increase your functional flexibility, core strength, and stability as well as muscular strength and endurance. Train those stabilizers to prevent injury while pumping up those prime movers in integrated movements that will give you the functional strength for sport, fitness and daily living. This program will have you fitter than you have ever been in 4 months and is for those who have strength trained for at least one season and who are 16 y/o age or older.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #2
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #3
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #4
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #5
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #6
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #7
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #8
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #9
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids