4 Week Advanced Core Program
Zac Cardwell
This Advanced Core Program is designed for the individual who already has access to a full gym, and is looking to take their core to the next level in a 15-20 minute format!
The program has 16 different workouts, intended to be performed four times a week, for four weeks.
The app allows you to record your weight/resistance, links to videos on how to perform each exercise, and recommended sets and reps for each exercise.
I recommend doing these exercises after you have completed your usual workout, or your dynamic warm-up. Once you purchase the program, it's yours forever!
Prep
A
Dynamic Warm Up
Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats
B1
DB Plank Pull-through (keep hips still)
4 x 6
B2
BB Kneeling Ab Roll-outs (go slow)
4 x 5
C1
Band Reverse Squats
4 x 12
C2
Heavy DB Farmer Walk
4 x 15
Prep
A
Dynamic Warm Up
Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats
B1
Band Woodchops
4 x 8
B2
Hollow Rock
4 x 30
C1
Band Reverse Wood Chops
4 x 8
C2
BW Hanging L-Sit
4 x 30
Prep
A
Dynamic Warm Up
Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats
B1
Band Front Plank Rows
4 x 8
B2
DB Overhead Walk
4 x 15
C1
DB Deadbug
4 x 6
C2
Band Side Plank Rows
4 x 8
Prep
A
Dynamic Warm Up
Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats
B1
DB OH Butterfly Sit-ups
4 x 4
B2
Exercise ball Stir-the-pot
4 x 8
C1
DB Birddog Rows
4 x 6
C2
Exercise ball Buzzsaw
4 x 12
Zac Cardwell
-High School Cross County and Wrestling Coach -PE and Weight Training Teacher -Masters of Science in Kinesiology -Bachelors of Science in Exercise and Sport Science -Former D1 Wrestler at Oregon State University -4X State Champ in wrestling
Don't wait! If you can commit to 15 minutes, 4x per week, you're gonna get the abs you've always dreamed about!
Get 4 Week Advanced Core Program
