core

Core Beginner 1

6 weeks 18 workouts 3 days/week beginner

About this program

A 6-week beginner core training program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Program breakdown

Week 1 preview

Dead Bug
3 × 10/side@ BWRest 45s
Bird Dog
3 × 10/side@ BWRest 45s
Plank
3 × 30s@ BWRest 45s
Side Plank
3 × 20s/side@ BWRest 45s
Glute Bridge
3 × 15@ BWRest 45s

Core Beginner 1

A 6-week beginner core training program. Progressive overload each week with structured recovery and evidence-based exercise selection.

Week 1

Day 1 · Week 1 Day 1 — Anti-Extension

Beginner Core Training — Anti-Extension. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Dead Bug	3	10/side	45s	@ BW · Low back flat. Baseline week — set working weights ~RPE 6-7.
Bird Dog	3	10/side	45s	@ BW · Slow. Baseline week — set working weights ~RPE 6-7.
Plank	3	30s	45s	@ BW · Ribs down. Baseline week — set working weights ~RPE 6-7.
Side Plank	3	20s/side	45s	@ BW · Baseline week — set working weights ~RPE 6-7.
Glute Bridge	3	15	45s	@ BW · Baseline week — set working weights ~RPE 6-7.

Day 2 · Week 1 Day 2 — Anti-Rotation

Beginner Core Training — Anti-Rotation. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Hollow Body Hold	3	20s	45s	@ BW · Baseline week — set working weights ~RPE 6-7.
Superman	3	10	45s	@ BW · Baseline week — set working weights ~RPE 6-7.
Pallof Press (band)	3	10/side	45s	@ band · Anti-rotation. Baseline week — set working weights ~RPE 6-7.
Hip Bridge March	3	10/side	45s	@ BW · Baseline week — set working weights ~RPE 6-7.
Farmer Carry	3	30s	60s	@ light DB · Baseline week — set working weights ~RPE 6-7.

Day 3 · Week 1 Day 3 — Bracing

Beginner Core Training — Bracing. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Dead Bug	3	10/side	45s	@ BW · Low back flat. Baseline week — set working weights ~RPE 6-7.
Bird Dog	3	10/side	45s	@ BW · Slow. Baseline week — set working weights ~RPE 6-7.
Plank	3	30s	45s	@ BW · Ribs down. Baseline week — set working weights ~RPE 6-7.
Side Plank	3	20s/side	45s	@ BW · Baseline week — set working weights ~RPE 6-7.
Glute Bridge	3	15	45s	@ BW · Baseline week — set working weights ~RPE 6-7.

Week 2

Day 1 · Week 2 Day 1 — Anti-Extension

Beginner Core Training — Anti-Extension. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Dead Bug	3	10/side	45s	@ BW · Low back flat. Add 2.5-5% load or 1 rep vs Week 1.
Bird Dog	3	10/side	45s	@ BW · Slow. Add 2.5-5% load or 1 rep vs Week 1.
Plank	3	30s	45s	@ BW · Ribs down. Add 2.5-5% load or 1 rep vs Week 1.
Side Plank	3	20s/side	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Glute Bridge	3	15	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.

Day 2 · Week 2 Day 2 — Anti-Rotation

Beginner Core Training — Anti-Rotation. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Hollow Body Hold	3	20s	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Superman	3	10	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Pallof Press (band)	3	10/side	45s	@ band · Anti-rotation. Add 2.5-5% load or 1 rep vs Week 1.
Hip Bridge March	3	10/side	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Farmer Carry	3	30s	60s	@ light DB · Add 2.5-5% load or 1 rep vs Week 1.

Day 3 · Week 2 Day 3 — Bracing

Beginner Core Training — Bracing. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Dead Bug	3	10/side	45s	@ BW · Low back flat. Add 2.5-5% load or 1 rep vs Week 1.
Bird Dog	3	10/side	45s	@ BW · Slow. Add 2.5-5% load or 1 rep vs Week 1.
Plank	3	30s	45s	@ BW · Ribs down. Add 2.5-5% load or 1 rep vs Week 1.
Side Plank	3	20s/side	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.
Glute Bridge	3	15	45s	@ BW · Add 2.5-5% load or 1 rep vs Week 1.

Week 3

Day 1 · Week 3 Day 1 — Anti-Extension

Beginner Core Training — Anti-Extension. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Dead Bug	3	10/side	45s	@ BW · Low back flat. Add another 2.5-5% or 1-2 reps. Sleep hard.
Bird Dog	3	10/side	45s	@ BW · Slow. Add another 2.5-5% or 1-2 reps. Sleep hard.
Plank	3	30s	45s	@ BW · Ribs down. Add another 2.5-5% or 1-2 reps. Sleep hard.
Side Plank	3	20s/side	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Glute Bridge	3	15	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 2 · Week 3 Day 2 — Anti-Rotation

Beginner Core Training — Anti-Rotation. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Hollow Body Hold	3	20s	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Superman	3	10	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Pallof Press (band)	3	10/side	45s	@ band · Anti-rotation. Add another 2.5-5% or 1-2 reps. Sleep hard.
Hip Bridge March	3	10/side	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Farmer Carry	3	30s	60s	@ light DB · Add another 2.5-5% or 1-2 reps. Sleep hard.

Day 3 · Week 3 Day 3 — Bracing

Beginner Core Training — Bracing. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Dead Bug	3	10/side	45s	@ BW · Low back flat. Add another 2.5-5% or 1-2 reps. Sleep hard.
Bird Dog	3	10/side	45s	@ BW · Slow. Add another 2.5-5% or 1-2 reps. Sleep hard.
Plank	3	30s	45s	@ BW · Ribs down. Add another 2.5-5% or 1-2 reps. Sleep hard.
Side Plank	3	20s/side	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.
Glute Bridge	3	15	45s	@ BW · Add another 2.5-5% or 1-2 reps. Sleep hard.

Week 4

Day 1 · Week 4 Day 1 — Anti-Extension

Beginner Core Training — Anti-Extension. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Dead Bug	3	10/side	45s	@ BW · Low back flat. Peak intensity week — push top sets.
Bird Dog	3	10/side	45s	@ BW · Slow. Peak intensity week — push top sets.
Plank	3	30s	45s	@ BW · Ribs down. Peak intensity week — push top sets.
Side Plank	3	20s/side	45s	@ BW · Peak intensity week — push top sets.
Glute Bridge	3	15	45s	@ BW · Peak intensity week — push top sets.

Day 2 · Week 4 Day 2 — Anti-Rotation

Beginner Core Training — Anti-Rotation. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Hollow Body Hold	3	20s	45s	@ BW · Peak intensity week — push top sets.
Superman	3	10	45s	@ BW · Peak intensity week — push top sets.
Pallof Press (band)	3	10/side	45s	@ band · Anti-rotation. Peak intensity week — push top sets.
Hip Bridge March	3	10/side	45s	@ BW · Peak intensity week — push top sets.
Farmer Carry	3	30s	60s	@ light DB · Peak intensity week — push top sets.

Day 3 · Week 4 Day 3 — Bracing

Beginner Core Training — Bracing. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Dead Bug	3	10/side	45s	@ BW · Low back flat. Peak intensity week — push top sets.
Bird Dog	3	10/side	45s	@ BW · Slow. Peak intensity week — push top sets.
Plank	3	30s	45s	@ BW · Ribs down. Peak intensity week — push top sets.
Side Plank	3	20s/side	45s	@ BW · Peak intensity week — push top sets.
Glute Bridge	3	15	45s	@ BW · Peak intensity week — push top sets.

Week 5

Day 1 · Week 5 Day 1 — Anti-Extension

Beginner Core Training — Anti-Extension. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Dead Bug	3	10/side	45s	@ BW · Low back flat. Deload-adjacent: reduce load ~10%, keep reps.
Bird Dog	3	10/side	45s	@ BW · Slow. Deload-adjacent: reduce load ~10%, keep reps.
Plank	3	30s	45s	@ BW · Ribs down. Deload-adjacent: reduce load ~10%, keep reps.
Side Plank	3	20s/side	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Glute Bridge	3	15	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.

Day 2 · Week 5 Day 2 — Anti-Rotation

Beginner Core Training — Anti-Rotation. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Hollow Body Hold	3	20s	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Superman	3	10	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Pallof Press (band)	3	10/side	45s	@ band · Anti-rotation. Deload-adjacent: reduce load ~10%, keep reps.
Hip Bridge March	3	10/side	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Farmer Carry	3	30s	60s	@ light DB · Deload-adjacent: reduce load ~10%, keep reps.

Day 3 · Week 5 Day 3 — Bracing

Beginner Core Training — Bracing. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Dead Bug	3	10/side	45s	@ BW · Low back flat. Deload-adjacent: reduce load ~10%, keep reps.
Bird Dog	3	10/side	45s	@ BW · Slow. Deload-adjacent: reduce load ~10%, keep reps.
Plank	3	30s	45s	@ BW · Ribs down. Deload-adjacent: reduce load ~10%, keep reps.
Side Plank	3	20s/side	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.
Glute Bridge	3	15	45s	@ BW · Deload-adjacent: reduce load ~10%, keep reps.

Week 6

Day 1 · Week 6 Day 1 — Anti-Extension

Beginner Core Training — Anti-Extension. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Dead Bug	3	10/side	45s	@ BW · Low back flat. Test week — beat Week 4 by load or reps.
Bird Dog	3	10/side	45s	@ BW · Slow. Test week — beat Week 4 by load or reps.
Plank	3	30s	45s	@ BW · Ribs down. Test week — beat Week 4 by load or reps.
Side Plank	3	20s/side	45s	@ BW · Test week — beat Week 4 by load or reps.
Glute Bridge	3	15	45s	@ BW · Test week — beat Week 4 by load or reps.

Day 2 · Week 6 Day 2 — Anti-Rotation

Beginner Core Training — Anti-Rotation. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Hollow Body Hold	3	20s	45s	@ BW · Test week — beat Week 4 by load or reps.
Superman	3	10	45s	@ BW · Test week — beat Week 4 by load or reps.
Pallof Press (band)	3	10/side	45s	@ band · Anti-rotation. Test week — beat Week 4 by load or reps.
Hip Bridge March	3	10/side	45s	@ BW · Test week — beat Week 4 by load or reps.
Farmer Carry	3	30s	60s	@ light DB · Test week — beat Week 4 by load or reps.

Day 3 · Week 6 Day 3 — Bracing

Beginner Core Training — Bracing. Focus on quality reps and progressive overload.

Exercise	Sets	Reps	Rest	Notes
Dead Bug	3	10/side	45s	@ BW · Low back flat. Test week — beat Week 4 by load or reps.
Bird Dog	3	10/side	45s	@ BW · Slow. Test week — beat Week 4 by load or reps.
Plank	3	30s	45s	@ BW · Ribs down. Test week — beat Week 4 by load or reps.
Side Plank	3	20s/side	45s	@ BW · Test week — beat Week 4 by load or reps.
Glute Bridge	3	15	45s	@ BW · Test week — beat Week 4 by load or reps.

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