Core Crusher Hannah Eden [PDF]

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CORE PROGRAM 8 week training program 4 workouts a week Supplemental training program No equipment needed Over 100 different ab variations All levels can complete Video links for all exercises

Throughout the next 2 months we will focus on redefining your core. The exercises we will be working on over the next 8 weeks will train the muscles in your hips, pelvis, lower back, and abdomen to work in harmony. Having a strong core will improve overall balance, stability, and posture. If you have any lagging back pain or injuries, strengthening your core will allow you to move confidently again. Oh, and on top of all that, you will have sexy abs in no time! Let’s get shredded!  -Hannah Eden XO

Created by Hannah Eden

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CORE CRUSHER

WEEK 1

Week 1

DAY #1

DAY #2

DAY #3

This will be a 3:1 work to rest ratio. Complete 3 rounds of the following intervals. •30 Seconds: V-Ups •10 SEC REST •60 Seconds: DB T-Rotations •20 SEC REST •90 Second AMRAP: 10 Tuck Jumps + 10 DB Plank Rolls [5R+5L] •30 SEC REST •X3 ROUNDS

PART 1

PART 1

4 Min TABATA Sprints 20 SEC ON FULL OUT SPRINT 10 SEC OF REST x8 rounds [4 MIN TOTAL] NO MORE THAN 2 MINUTES REST BETWEEN PART 1 & 2

TABATA JUMP ROPE 20 sec ON 10 sec OFF JUMP ROPE [FAST singles or DOUBLE UNDERS] x8 rounds [4 minutes] TRY NOT TO TAKE MORE THAN 2 MINUTES OF REST BETWEEN PART 1 & 2

PART 2

PART 2

** AMRAP ** AS MANY ROUNDS AS POSSIBLE

Run the clock for 6 Mins. With NO REST you will complete the following exercises:

45 sec ON 15 sec OFF | 2 ROUNDS | 10 min TOTAL •V-Up Gumbo •Toe Touches •K2C •Tip Toe Crunches •Hollow Body Rock

•30 sec Mt Climbers •30 sec Plank Reaches •30 sec Seated Leg Raises •30 sec V-Ups COMPLETE 3 ROUNDS

WEEK 1

DAY #4 Run 400m 9 Wall Walks or [SCALED] Plank Walk Outs Run 400m 6 Wall Walks or [SCALED] Plank Walk Outs Run 400m 3 Wall Walks or [SCALED] Plank Walk Outs

CORE CRUSHER

WEEK 2

Week 2

DAY #1

DAY #2

DAY #3

DAY #4

PART 1

PART 1

PART 1

You have 7 exercises you will follow the interval 30 seconds ON 15 seconds OFF. You will complete 3 ROUNDS back to back before moving onto the next exercise. For example, Bear Crawl Shoulder Taps 30 seconds ON 15 seconds OFF 3 TIMES. Then move onto the Tip Toe Crunches. If you run the clock it should take you a total of 2 Minutes and 15 seconds to complete all 3 rounds including REST. 30:15 x3 • Bear Crawl Shoulder Taps • Tip Toe Crunches • Breakdancers • V-Ups • Hanging Knee Raises [Knee to Chest if no pull up rig] • Plank Reaches • Russian Twists

40 Sec ON 20 Sec OFF Mtn Climbers 4 ROUNDS REST 60 SECONDS BETWEEN PART 1 & 2

50 Burpees FOR TIME :) REST 3 MINUTES BEFORE YOU START PART 2

PART 2

40 sec ON | 20 sec OFF | 2 ROUNDS •Spider Monkeys •Single Leg V-Up •Sit-Up ReachEiffel Towers •Toe Touches

30 sec: High Knees 10 sec REST 60 sec: Plank Hold 20 sec REST 90 sec: 10 Shin Hugs + 10 Tuck Jumps 30 sec REST 3 ROUNDS TOTAL

PART 2

Run 1 mile or Row 2000m REST 2-3 MINUTES BEFORE STARTING PART 2

PART 2

45 SEC ON 15 SEC OFF •Weighted Plank Hold 45:15 •Side Plank [R] 45:15 •Side Plank [L] 45:15 •X3 Rounds

WEEK 2

CORE CRUSHER

WEEK 3

Week 3

DAY #1

DAY #2

DAY #3

DAY #4

PART 1

PART 1

PART 1

PART 1

HIIT Sprints 30 Seconds ALL OUT SPRINT 30 Seconds WALK X6 ROUNDS [6 Min Total] REST FOR 2 MINUTES BETWEEN PART 1 & 2

PART 2

45 seconds ON: 15 seconds REST Weighted Plank Hold 45 seconds ON: 15 seconds REST Hollow Body Hold X5 ROUNDS [10 Min Total]

100 SIT-UPS FOR TIME *RECORD SCORE REST 1-3 MINUTES BETWEEN PART 1 & 2

PART 2

This time we will have 2 exercises to alternate between for the Tabata interval. 20 Seconds ON 10 Seconds OFF. You will complete 20 seconds of Running Mt Climbers followed by a 10 second rest. Then you will complete 20 seconds of Exterior Climbers followed by a 10 second rest. You will continue to repeat this for a total of 4 minutes. 20:10 Running Mt. Climbers 20:10 Exterior Climbers X4

WEEK 3

45 sec ON:15 sec OFF Burpees X4 ROUNDS *COUNT TOTAL REPS REST FOR 1-3 MINUTES BETWEEN PART 1 & 2

PART 2

You have 5 exercises you will follow the interval 45 seconds ON 15 seconds OFF. Once you have completed all 5 exercises you will rest for 60 seconds and REPEAT another round. 45:15 V-Up Gumbo 45:15 Shin Hugs 45:15 Bear Crawl Hold 45:15 Half Moons 45:15 Toe Touches Rest 1 Minute X2 [10 Min Total]

RUN 1 MILE FOR TIME *RECORD TIME REST 1-3 MINUTES BETWEEN PART 1 & 2

PART 2

You have 3 variations of the Tip Toe Crunch. Right Side, Left Side, Middle [REG]. You will complete 30 sec on the RIGHT, 30 sec on the LEFT, and 30 sec in the Middle, followed by a 30 sec REST. Complete 4 rounds TOTAL. Each round including rest should be 2 Minutes. •30+30+30 Sec: Tip Toe Crunches [R + L + MIDDLE] •30 REST •X4 [8 Min Total]

CORE CRUSHER

WEEK 4

Week 4

DAY #1 PART 1

4 Min **AMRAP** [AS MANY ROUNDS AS POSSIBLE] • 4 Tuck Jumps • 4 Burpees • 4 Plank Walkouts • 4 Shin Hugs REST NO MORE THAN 2 MINUTES BETWEEN PART 1 & 2

PART 2

Run a clock for 4 Min and complete the following with NO Rest. • 30 Sec V-Ups • 30 Sec Mt Climbers • 30 Sec Knee 2 Nose Pulse [R] • 30 Sec Knee 2 Nose Pulse [L] • 2 ROUNDS [4 Min Total]

DAY #2

DAY #3

PART 1

30:15 x3 You have 7 exercises you will follow the interval 30 seconds ON 15 seconds OFF. You will complete 3 ROUNDS back to back before moving onto the next exercise. For example, Bear Crawl Shoulder Taps 30 seconds ON 15 seconds OFF 3 TIMES. Then move onto the Tip Toe Crunches. If you run the clock it should take you a total of 2 Minutes and 15 seconds to complete all 3 rounds including REST. 1.Jump Rope 2.Plank Reaches 3.V-Up Gumbo 4.Full Moons 5.Shin Hugs 6.Break Dancers 7.Hollow Body Rock

3 Min Max Rep Burpee REST 1-3 MINUTES BETWEEN PART 1 & 2

PART 2

40 Sec ON + 20 Sec OFF of the following exercises: •Hollow Body Hold •Plank Up Downs •Bear Crawl Hold •Sit-Ups 3 ROUNDS [12 Min Total]

WEEK 4

DAY #4

PART 1

5 Rounds 40 Sec ON 20 Sec OFF Weighted Plank Hold REST 60 SECONDS BETWEEN PART 1 & 2

PART 2

**AMRAP** AS MANY ROUNDS AS POSSIBLE 1.30 Sec: Mt Climbers •10 SEC REST •60 Sec: Plank Reaches •20 SEC REST 1.90 Sec AMRAP: 10 Tuck Jumps + 10 V-Ups 2.30 SEC REST 3.X3 ROUNDS

CORE CRUSHER

THANK YOU

Repeat this program for another full 4 weeks

THANK YOU

HANNAH EDEN FITNESS Are you ready to train with Hannah? Check out her full online training program. $29.99 a month, 6 workouts a week. Click here for more info & a free trial! XO

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