More than Macros LLC

Coach
Bernie Anderson

Around 20 min workouts built to increase strength and muscle in the core. 

Features
1 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
DumbbellsKettlebellsResistance BandsPull Up Bar Optional GHD
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Dual Dumbbell Flutter Kick

4 x 30

B

Dual Dumbbell Glute Bridge March

4 x 20

C

Dumbbell Plank Pull Through

3 x 20

Tuesday
Week 1 Day 3

Circuit

A

3 sets continuously 20 Weighted Toe Touches 20 Weighted Russian Twists 20 Crunch Heel Touches

Circuit

B

Doubles Tabata - 8 rounds 40 seconds work 20 seconds rest Movement 1. Alternating V ups Movement 2. Reverse Sit Up How you're going to do to this for the first set of 40 seconds of work you're going to preform V ups, then rest 20 seconds then 40 seconds of Reverse sit ups then rest 20 seconds and so on for 6 more sets.

Thursday
Week 1 Day 5

A1

Weighted Hanging Knee Raise

3 x 15

A2

Static Hanging Knee Raise

3 x 30

B

Oblique Side Bends

3 x 15

C1

Superman Swimmer Kicks

3 x 30

C2

Weighted Superman Hold

3 x 20

Coach
coach-avatar Bernie Anderson

Core Work