4-Week Core + Conditioning

Day by day

1. Day 1: Core Control Foundation25 min · Use a pace that keeps breathing controlled and positions steady.
2. Day 2: Low-Impact Cardio26 min · Use a pace that keeps breathing controlled and positions steady.
3. Day 3: Recovery dayUse a pace that keeps breathing controlled and positions steady.
4. Day 4: Conditioning Circuit28 min · Use a pace that keeps breathing controlled and positions steady.
5. Day 5: Hips + Back Mobility22 min · Use a pace that keeps breathing controlled and positions steady.
6. Day 6: Glutes + Core Express23 min · Use a pace that keeps breathing controlled and positions steady.
7. Day 7: Recovery dayUse a pace that keeps breathing controlled and positions steady.
8. Day 8: Core Control Foundation25 min · Add a little work time without shortening the planned recovery.
9. Day 9: Low-Impact Cardio26 min · Add a little work time without shortening the planned recovery.
10. Day 10: Recovery dayAdd a little work time without shortening the planned recovery.
11. Day 11: Conditioning Circuit28 min · Add a little work time without shortening the planned recovery.
12. Day 12: Hips + Back Mobility22 min · Add a little work time without shortening the planned recovery.
13. Day 13: Glutes + Core Express23 min · Add a little work time without shortening the planned recovery.
14. Day 14: Recovery dayAdd a little work time without shortening the planned recovery.
15. Day 15: Core Control Foundation25 min · Build effort while keeping every core position repeatable.
16. Day 16: Low-Impact Cardio26 min · Build effort while keeping every core position repeatable.
17. Day 17: Recovery dayBuild effort while keeping every core position repeatable.
18. Day 18: Conditioning Circuit28 min · Build effort while keeping every core position repeatable.
19. Day 19: Hips + Back Mobility22 min · Build effort while keeping every core position repeatable.
20. Day 20: Glutes + Core Express23 min · Build effort while keeping every core position repeatable.
21. Day 21: Recovery dayBuild effort while keeping every core position repeatable.
22. Day 22: Core Control Foundation25 min · Consolidate the month and finish each session with quality remaining.
23. Day 23: Low-Impact Cardio26 min · Consolidate the month and finish each session with quality remaining.
24. Day 24: Recovery dayConsolidate the month and finish each session with quality remaining.
25. Day 25: Conditioning Circuit28 min · Consolidate the month and finish each session with quality remaining.
26. Day 26: Hips + Back Mobility22 min · Consolidate the month and finish each session with quality remaining.
27. Day 27: Glutes + Core Express23 min · Consolidate the month and finish each session with quality remaining.
28. Day 28: Recovery dayConsolidate the month and finish each session with quality remaining.