Bodyweight Core
Six weeks of fifteen-minute days for the middle of you. Crunches, twists, holds and hips, three or four times a week.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- Floor space, and a bar to hang from for one movement a week.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Front
- Crunch 3 × 12
- Reverse Crunch 3 × 10
- Plank 3 × 45 sec
- Push-up 3 × 10
Lower back stays on the floor for both crunch movements — shoulders and hips do the travelling, never the spine arching.
Day 2 Sides
- Russian Twist 3 × 10 each side
- Side Jackknife 3 × 8 each side
- Side Plank 3 × 30 sec each side
- Bodyweight Squat 3 × 15
Turn from the ribcage on the twists, not the arms. Feet down is the movement; lift them only when the position stays steady.
Day 3 Hips and Hanging
- Hanging Leg Raise 3 × 8
- Glute Bridge 3 × 15
- Glute Kickback 3 × 10 each side
- Walking Lunge 3 × 10 steps
No swinging on the bar — lower slowly, that half is where the work is. Squeeze at the top of every bridge.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Abdominals · Glutes · Quadriceps · Chest
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
Floor space, and a bar to hang from for one movement a week. Train 3 or 4 days a week. You pick when you add it.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Bodyweight Core” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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