You are holding a 6-week intensive abdominal and core training plan!

This plan is designed for those who want to focus more on developing their abdominal and core muscles. The exercises can be performed both at home and in the gym, added to your existing training routine, or done separately.

The 6-week plan focuses solely on the abdominal and core muscles and includes 3x 15-20 minute workouts per week. The plan is suitable for both beginners and advanced trainees, as all exercises can be performed in both easier and more challenging variations.

Don’t forget to warm up for 10-15 minutes before starting the workout. The warm-up is important to prepare your body for the upcoming training session. It helps reduce the risk of injury and improve performance. A warm-up raises body temperature and improves blood flow to the muscles, allowing them to contract and relax faster, and apply force more quickly during exercises.

Below are the recommended training days for each week, but feel free to adjust them to your preference (for example, instead of Monday, you can choose Tuesday, etc.). Each exercise is accompanied by a demo video along with a description of how to perform the exercise correctly. It is recommended to take a break of up to 30 seconds between sets and up to 2 minutes between exercises. If you feel that you need a longer rest between sets or exercises, adjust the break according to how you feel. The most important thing is to complete the exercises. The key to success is always consistency 🙂 And remember, training results mainly depend on the fuel you give your body, i.e., what you eat daily. If you feel unsure or don’t know how to make healthier and more figure-supportive food choices, feel free to reach out, and we will help!

If you have any questions regarding the plan, feel free to write to info@quantumfitness.ee