There are 3 different CORE based Fitness Program Challenges you can choose from. Each program is to be followed for a 4 week duration. You will be provided with videos for each program so that you can follow along with 4StarfitChic through your routines. All CORE based programs come with modified options so ALL fitness levels can participate.
The 3 CORE Based Fitness Programs are;
- Core Based- The Medball and Stability Core Program– Using a Medball you will go through a series of 8 different exercises that target your core and stability. This routine can be done without the medball (modifications are provided) until you feel comfortable incorporating it in with the workout. You will also be provided with a demonstration video and worksheet that tells how many reps and sets to complete as you follow along with your exercises. Routine to be followed 2-3 times a week, on non-consecutive days, for 4 weeks.
Band loops can be found at your local stores such as Walmart, Target, Marshall’s, TJ Maxx. Suggested Medballs for fitness levels are as follows;
- 2-4 lbs- Beginner
- 4-6 lbs- Intermediate
- 6+ lbs-Advanced
2. Core Based- Cardio and Core- Circuit and Tabata Style Program- Each routine is to be performed 1-2 times a week, on non-consecutive days, for 4 weeks.
Circuit Style– This routine provides a routine of 20 different body weight exercises that are paired together. One exercise is cardio based and the other exercise it is paired with is core based. You will be provided with a demonstration video and worksheet that tells your reps and time to follow through the routine.
Tabata Style– This routine includes (5) 4 minute rounds, all exercises are done bodyweight. This routine is very similar to the Circuit Style routine mixing cardio and core exercises, only the routine is done in high intensity intervals: 20 seconds worth of work followed by 10 second of rest. You will be provided with a worksheet to follow along with during your workout. This routine 4StarfitChic will go through the entire 5 rounds with you!
3.Core Based- The Core Floor Program– This Program involves 3 different core routines performed on the floor with the exception of one of the routines. Every week for 4 weeks, each routine is to be performed individually, on non-consecutive days. You will be provided with 3 demonstration videos and worksheets for all 3 routines that list how many reps sets and/or time to complete for each exercise, as you follow along:
A. The Band Routine– Using a band loop you will perform 4 different exercises that target your hip flexors and lower and upper abdominals. Modifications without the band loop are provided until you are ready to incorporate into the routine.
- Light, Medium and heavy resistance vary by color. Band loops can be found at your local stores such as Walmart, Target, Marshall’s, TJ Maxx.
B. The Elevator Routine– 4 All body weight abdominal moves that target your entire abdominal region.
C. The Plank Variation Routine– 6 body weight plank variations that will involve the entire core while using either a chair or bench for each exercise.