30-Day Ab Program
SORE
TO THE
CORE
This E-Book (Sore to the Core - Ab Guide) and its associated content are for informa-tional purposes only. Before performing any suggested testing and/or exercise assessments and practices, you should consult with a qualified professional who is familiar with such exercise assessment techniques and may properly interpret the results.
By using this E-Book (Sore to the Core - Ab Guide) you agree to hold harmless Alexa Brown, Alexa Jean Fitness, www.alexajeanbrown.com and Lex Brown LLC from any li-ability or personal injury associated with any content on this E-Book (Fight for FIT). We do not guarantee you will lose any weight just from reading this document. Your re-sults are completely dependent on what you do with this knowledge.
If you're unsure if you should follow any of the guidelines mentioned within any of the content of this E-Book or site related to this content, contact a qualified professional.
#SORETOTHECORE
SHARE YOUR PROGRESS
Take a before picture and at the end of each
week take a progress picture.
Post your progress and transformation photos
on instagram #SORETOTHECORE
YOU ARE
ENTIRELY
UP TO YOU.
MAKE YOUR BODY.
MAKE YOUR LIFE.
WARM-UP
Stretching before you start your
workout is key to avoiding
injury
.
CRUNCHES 30 SECONDS 20 SECOND REST
Complete this circuit 3 times with 1 minute rest between each round.
LEG RAISES 30 SECONDS 20 SECOND REST
TOE TOUCHES 30 SECONDS 20 SECOND REST
REVERSE CRUNCH 30 SECONDS 20 SECOND REST
Complete this circuit 3 times with 1 minute rest between each round.
PLANK 30 SECONDS 20 SECOND REST
FLUTTER KICKS 30 SECONDS 20 SECOND REST
LEFT SIDE PLANK 30 SECONDS 20 SECOND REST
RUSSIAN TWIST 30 SECONDS 20 SECOND
Complete this circuit 3 times with 1 minute rest between each round.
PLANK 30 SECONDS 20 SECOND REST
JACK KNIFE 30 SECONDS 20 SECOND REST
LEG RAISES 30 SECONDS 20 SECOND REST
REVERSE CRUNCH 30 SECONDS 20 SECOND REST
Complete this circuit 3 times with 1 minute rest between each round.
WINDSHIELD WIPERS 45 SECONDS 20 SECOND REST
JUMPING JACKS 45 SECONDS 20 SECOND REST
CRUNCHES 45 SECONDS 20 SECONDS REST BURPEES 45 SECONDS 20 SECOND REST
REST DAY
SUNDAY
REST DAY
Complete this circuit 3 times with 1 minute rest between each round.
WINDSHIELD WIPERS 45 SECONDS 20 SECOND REST
TOE TOUCHES 45 SECONDS 20 SECOND REST
LEG RAISES 45 SECONDS 20 SECOND REST
REVERSE CRUNCH 45 SECONDS 20 SECOND REST
Complete this circuit 3 times with 1 minute rest between each round.
KNEE TO ELBOW PLANK 45 SECONDS 20 SECOND REST
BURPEES 45 SECONDS 20 SECOND REST
JACK KNIFES 45 SECONDS 20 SECOND REST
JOG IN PLACE 45 SECONDS 20 SECOND REST
Complete this circuit 3 times with 1 minute rest between each round.
REVERSE PLANK 45 SECONDS 20 SECOND REST
CRUNCHES 45 SECONDS 20 SECOND REST
LEFT ARM PLANK 45 SECONDS 20 SECOND REST
HEEL TOUCHES 45 SECONDS 20 SECOND REST
Complete this circuit 3 times with 1 minute rest between each round.
BICYCLE CRUNCHES 45 SECONDS 20 SECOND REST
TOE TOUCHES 45 SECONDS 20 SECOND REST
REVERSE CRUNCH 45 SECONDS 20 SECOND REST
RUSSIAN TWIST 45 SECONDS 20 SECOND REST
REST DAY
Week 2
SUNDAY
Complete this circuit 3 times with 1 minute rest between each round.
CRUNCHES 30 SECONDS 20 SECOND REST
LEG RAISES 30 SECONDS 20 SECOND REST
REVERSE CRUNCHES 30 SECONDS 20 SECOND REST
RUSSIAN TWIST 30 SECONDS 20 SECOND REST
Complete this circuit 3 times with 1 minute rest between each round.
PILATE LEG PULLS(DOWN)45 SECONDS 20 SECOND REST
PILATE TOE TAPS 45 SECONDS 20 SECOND REST
REACH OBLIQUE 45 SECONDS 20 SECOND REST
LEG LIFTS 45 SECONDS 20 SECOND REST
Complete this circuit 3 times with 1 minute rest between each round.
KNEE TO ELBOW PLANK 45 SECONDS 20 SECOND REST
JUMPING JACKS 45 SECONDS 20 SECOND REST
JACK KNIFES 45 SECONDS 20 SECOND REST
BURPEES 45 SECONDS 20 SECOND REST
Complete this circuit 3 times with 1 minute rest between each round.
PLANK 45 SECONDS 20 SECOND REST
X-CRUNCHES 45 SECONDS 20 SECOND REST
SWIMMERS 45 SECONDS 20 SECOND REST
LEFT SIDE CRUNCH 45 SECONDS 20 SECOND REST
REST DAY
Week 3
SUNDAY
Complete this circuit 3 times with 1 minute rest between each round.
PLANK 45 SECONDS 20 SECOND REST
JOG IN PLACE 45 SECONDS 20 SECOND REST
LEFT SIDE PLANK 45 SECONDS 20 SECOND REST
BURPEES 45 SECONDS 20 SECOND REST
FLUTTER KICKS 45 SECONDS 20 SECOND REST
REACH OBLIQUES 45 SECONDS 20 SECOND REST
PILATE LEG PULLS(UP) 45 SECONDS 20 SECOND REST
PILATE LEG PULLS(DOWN)45 SECONDS 20 SECOND REST
Complete this circuit 3 times with 1 minute rest between each round.
PLANK 30 SECONDS 20 SECOND REST
X-CRUNCHES 30 SECONDS 20 SECOND REST
SWIMMERS 30 SECONDS 20 SECOND REST
RIGHT SIDE CRUNCH 30 SECONDS 20 SECOND REST
Complete this circuit 3 times with 1 minute rest between each round.
RUSSIAN TWIST 45 SECONDS 20 SECOND REST
BURPEES 45 SECONDS 20 SECOND REST
FLUTTER KICKS 45 SECONDS 20 SECOND REST
CRUNCHES 45 SECONDS 20 SECOND REST
REST DAY
Week 4
SUNDAY
BONUS RECIPE
YOU’LL NEED:
2 TBS Red Onion, chopped 2 TBS Olive Oil
1/4 tsp Oregano pinch Sea Salt
1.5 cups packed chopped kale leaves pinch of Red Pepper Flakes
2 tsp Feta Cheese, crumbled
SAUTÉED GREEK KALE
1) In a medium skillet, combine the red onion, olive oil, oregano and salt
2) Over medium heat, cook onions until they are translucent. (around 3 minutes)
3) Add kale, stir altogether. Cover, stirring occasionally until wilted. (around 2 minutes) 4) Take off heat, stir in the red pepper flakes, and sprinkle feta.
BONUS RECIPE
TASTY GREEN SMOOTHIE
YOU’LL NEED:
1 cup fresh greens (kale, spinach, chard) 1 cup unsweetened almond milk
1 frozen banana 1 apple, cored
1/2 cup frozen, seedless green grapes 2 TBS agave nectar
1 tsp flaxseed 1 tsp coconut oil
1) Blend all ingredients until smooth 2) Enjoy!
CONNECT WITH ME
INSTAGRAM: @ALEXAJEANFITNESS EMAIL: [email protected]
WEBSITE: ALEXAJEANBROWN.COM
SHARE YOUR PROGRESS
Take a before picture and at the end of each week take a pro-gress picture.
Post your progress and transformation photos on instagram #SORETOTHECORE
