Overview
| Program Goal | Build core strength |
| Delivery Format | Video follow-along |
| Experience Level | All levels |
| Program Duration | Four weeks |
| Training Frequency | Twice per week |
| Equipment | The BaseBlocks Trainer |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Workout overview
There are two workouts in this program. You will perform the same workout for the entire week, and switch workout the following week.
| Weeks One and Three (40 mins) | Weeks Two and Four (40 mins) |
| 1. Single-leg v-ups 2. Arch ups 3. Extended plank hold 4. BaseBlocks shoot-through 5. Side plank hip drops | 1. Scissors to lemon squeezer 2. Jackknife tuck to pike 3. Side crunches 4. Kneeling backbend 5. Arch up open closes |
Weekly schedule
Below is a sample of how to schedule the workouts when combining it with a strength program.
| Sunday | Strength | |
| Monday | Strength | |
| Tuesday | Abs/Core | |
| Wednesday | Strength | |
| Thursday | Abs/Core | |
| Friday | Strength | |
| Saturday |
Baseline testing
This program has two tests to measure your core strength/endurance. Rest 3-5 minutes between tests and make sure to record your score.
Test one: hollow body hold for max duration
| Beginner | Intermediate | Advanced |
| < 20 secs | 20 – 60 secs | > 60 secs |
Test two: plank hold for max duration
| Beginner | Intermediate | Advanced |
| < 30 secs | 30 – 120 secs | > 120 secs |
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