Category Archives: 8 Week Core Competency Plan

Day 2 Week 1 Core Basics


This is another great core workout you can do at home or at the office. All you need is a Swiss Ball 🙂 most gyms carry them and they aren’t expensive to purchase on your own. You can either order them online or find one cheap sometimes at Tj Maxx or at Dick’s.

Reps: 15

Sets: 3 per exercise

Load: Body Weight

60 second break between sets

1. Crunch / Abs


Lay flat on your back and lift your chest up through your core, do not pull on your neck, rest your hands behind your head

2. Hip Raise

hip raise 2

Place a Swiss ball in between your ankles and squeeze to hold in place, slowly lift your butt and hips off the ground, engage and lift through your core, this exercise works your lower belly. You might feel sick when starting abs, this is normal just go at your own pace, breathe but don’t quit.  You will be surprised how stronger and how much you will improve each day, just because you can’t get it right today doesn’t mean you won’t tomorrow or the next.

3. Reverse Crunch

reverse crunch

Squeeze a Swiss Ball between your calves and lay flat on your back, slowly draw your knees into your chest and roll up off of your butt and hips, lifting through your core. Do not jerk your legs up to your chest.

4. Roll Out

roll out

Start like figure A and slowly push out the ball with your forearms, and slowly roll it back in, like a giant ab roller, if your knees hurt place a mat under them or a rolled up towel at home  🙂

5. Kneeling Oblique Crunch

kneeling oblique crunch

Get into the position above and slowly side crunch over the ball, try and touch your elbow to the ball before releasing back up.

6. Mountain Climber

Mountain Climbers

Put your self into the push up position while stabilizing through the Swiss Ball, if your shaky don’t worry, this is good and is working your entire core. Slowly draw your knees up to touch the ball and release back, then do the same with the opposite leg. Make your switches quick but remember to use control, the longer we can hold a difficult position the better for our muscles.

7. Bench Tuck


I couldn’t find a beginners example of a tuck, which is a bench tuck. Tucks are not very hard, it’s the mount and dismount that is tricky, don’t worry you’ll get it real quick. I usually just start with one foot stabilized on the ball while in the push up position and once I’m stable I throw my second foot up.  However, the learning pose will have you with your hands on a bench. If this pose is too difficult then go back to ending your core workout with a bridge like Day 1.

Tips: If your self-conscious to learn new moves in front of a full gym then schedule a night you can go later or earlier to learn new things. No one cares though, promise 🙂

Week 1 Day 1 Core Prep Program

Week 1 Day 1 Core Prep


     When we start a rigorous fitness regime it is important we remember about personal safety. A serious injury can leave you unable to workout, as well as just being so sore you begin hating your workouts. Although, in the beginning of your training soreness will probably be a little worse, diet can help this. As well, as staying hydrated, make sure you always bring a water to the gym with you (please be responsible and buy a reusable water bottle, BPA free).  I like to add a tablespoon of


Bragg’s Apple Cider Vinegar .



Start with 15 minutes of cardio to warm-up with for : increased blood flow to the muscles we’re going to use, flexibility, less risk of injury, increased performance, as well as physiological and psychological (use your inner coach) preparation.

If you’re new to working out, start out on a treadmill, it is going to be the least intimidating piece of equipment and can be conquered pretty easily (you can add leg weights for extra muscle toning, if you have bad joints, though I don’t recommend it).

Random setting is going to be your best bet for weight loss, and it is also easier to stick out a spike of intense cardio by knowing a less intense break is coming. You can also quickly increase your performance and lung capacity.  Start with 15 minutes, on level 5. speed 2.5, complete the cool down.

The Workout


15 Repetitions

3 Sets 

45 Second Break (use your timer on your smart phone, or if you’re old school just count in your head)

Use challenging weight in this workout, don’t be uncomfortable but don’t be comfortable, breathe

I like to start with a very challenging weight and then decrease with each set.

1. Crunch


Make sure you are working with negatives (holding a muscle in a pose for gains) here and let your body  hold the pose for at least 2 seconds before dropping back to your mat, also DO NOT pull on your head you can injure your neck. Learn to lift through your core. Breathe.

2.  Reverse Crunch


Roll your butt and hips up into this position by lifting through your abs, leg lifting exercises help us develop lower stomach definition.

3. Lower Body Twist


Keep your feet together and knees bent, slowly raise up to the middle and then lower to the other side, you will feel this is your core and this will also help reset your spine. Count left to right as one rep.

4.  Dead Bug


Alternate opposite sides

5.  Russian Twist


Start on your left, pause in the middle and swing to the right. Keep your movement steady and sit back far enough to feel a strain in your abs. Left to Right counts as one rep.

6. Lying Superman


Lay flat on your stomach and life your legs and arms as high as you can, pause for 2 seconds when you feel it working your core, then release to the ground with each rep.

7. Front Bridge


Hold your body in this position for 45 seconds


Beginner : Take one day of rest before returning to Day 2

Intermediate/ Expert: Continue on to another workout/target group the next day

Try not to run out and eat something gluttonous after working out, keep it healthy and nutrient rich to keep from dealing with cravings. Lots of water, protein/veggies, and no late night eating (for maximum appetite suppression, make yourself a Red Sunset  juice after wards to eat less at dinner).  See Post Workout Juices.