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Bullet Proof Plan for a STRONGER YOU – Half 3: Core


Welcome to the third a part of the 5-part sequence for constructing consistency and including power positive factors to your exercises. The half 3 technique focuses on coaching your muscular tissues effectively and successfully.

Earlier than we get into the exercise particulars, let’s talk about some core ideas, methods to to maintain you targeted for fulfillment, and assessment the Bullet Proof Plan to maintain you on observe!


Power, energy, and all motion stems from the core. OR
The core is the muse of all motion.
The core muscular tissues primarily assist keep right posture and assist switch forces proximally to distally. Creating a powerful, secure core helps to forestall accidents and finally permits us to carry out at our greatest.


#3 Be Environment friendly & Constant

If you wish to get stronger, fitter, leaner, and really feel higher in your pores and skin, however don’t need to spend countless hours within the course of, then you must practice with an environment friendly and constant plan that maximizes your outcomes.

An environment friendly coaching plan focuses on attaining most productiveness with little wasted effort whereas sustaining high quality of the duty. Due to this fact, previous to a exercise, have your plan ready to be able to be environment friendly along with your time. Figuring out your plan lets you be organized, targeted, and exercise smarter, not tougher!

Effectivity will comply with consistency. The extra constant you might be with a exercise routine, new habits will type, and you’ll expertise the general well being advantages


The bullet proof plan is designed to coach a particular muscle group on separate days (a cut up routine) to realize a Stronger YOU! The plan is specified by a 5-part weblog sequence that embrace muscle particular exercises together with useful methods to realize your objectives.

Goal to carry out this plan on a 5 day cut up all through the week and decide to it for roughly 3-4 weeks to note enhancements.

Right here’s the Bullet Proof Plan structure:

Half 1: Legs

Half 2: Higher Physique

Half 3: Core

Half 4: Whole Physique Cardio Power

Half 5: Energetic Stretch

Please refer again to the earlier blogs if you happen to occurred to overlook them and begin this system from the start. Now let’s work that core!!!


Get able to strengthen your internal core with simply 5 difficult strikes! Yep- that’s proper, a fast and environment friendly core exercise will do the job so long as you might be constant! This exercise could be added into every other exercise for a core targeted problem.

Equipment: ABCrunch

Set Up:

• Connect ABCrunch Accent
• Incline will fluctuate relying on the train and your power degree


• Carry out the next workouts in circuit format. (One after the opposite with little to no relaxation till all workouts have been accomplished, then repeat from the highest.)
• Reps: 10-15 / train
• Units: 1-3 relying in your exercise time
• Execute with correct type, transfer with core management, & breathe effectively.


1. Incline Forearm Hip Dips
2. Incline Crunch Prolong

*ABCrunch Accent*

3. Knee Tucks
4. Aspect Knee Tuck Pulses (proper & left)
5. Again Extensions


Remember to try the video demo to see how these core workouts are carried out in your Whole Gymnasium to turn into the STRONGER YOU!

Keep tuned for Half 4, Whole Physique Cardio Power, of the Bullet Proof Plan for a Stronger YOU!

Embrace the problem,

Let’s Join!
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