4-Week Core Program
4-Week Core Program
4-Week Core Program with Sam Skelton

This 4-week core program is designed to supplement your normal workout routine with twice per week core workouts. Sam is going to help you work those six-pack muscles, the rectus abdominis and strengthen the deeper “inner-tube” muscles of the trunk, the transverse abdominis. Improve your posture, decrease your risk injury, and reduce day to day aches and pains. The definition is just the icing on the cake.

See printable plan
Heidi Palma, Level 38
Harue Rojas, Level 27
Susan Olson, Level 61
Heidi, Harue, Susan and 1469 others joined this program
At a Glance
Beginner/Intermediate
8 videos (Avg 11 min)
11 mins average length
Benefits
•Get Toned
•Get Strong
•Boost Mobility
▼

Week 1

1

Get ready to workout!

2
Thumbnail image for Beyond Sit-Ups
Beyond Sit-Ups
14:07

3

Rest up.

4
Thumbnail image for Strength & Flexibility
Strength & Flexibility
11:20

5

Chill out.

6

Take a walk outside.

7

Week 1 is done!

▼

Week 2

1

Get ready for the week 2.

2
Thumbnail image for Plank Power
Plank Power
14:30

3

Day off.

4
Thumbnail image for Stability Ball Core Workout
Stability Ball Core Workout
14:58

5

Relax.

6

Go on a bike ride.

7

Week 2 is done.

▼

Week 3

1

Here comes week 3!

2
Thumbnail image for Toned Core & Butt
Toned Core & Butt
11:15

3

Rest up.

4
Thumbnail image for Strong Core For Injury Prevention
Strong Core For Injury Prevention
10:17

5

Nicely done.

6

Eat healthy today.

7

Week 3 is done.

▼

Week 4

1

Keep going. Last week!

2
Thumbnail image for Abs Anywhere, Any Time
Abs Anywhere, Any Time
7:07

3

Rest day.

4
Thumbnail image for Weighted Core Workout
Weighted Core Workout
12:02

5

You did it!!

6

Congrats!

7

Well done!

Videos

Beyond Sit-Ups
Beyond Sit-Ups
Go beyond simple sit-ups with Grokker expert, Sam Skelton, and strengthen your deep core musculature. Sam will guide you through bodyweight moves featuring variations that will work every inch of your mid-section.
Strength & Flexibility
Strength & Flexibility
Sore from your workout? Join Sam Skelton for a series of static and dynamic stretches combined with abdominal strengthening moves. By working on both mobility and strength in one workout, you'll reduce your recovery time so you can build lean, limber muscles more effectively.
Plank Power
Plank Power
No standard crunches here. Take your core workout to the next level through the power of planks and work every inch of your midsection. Sam Skelton is standing by and ready to work right along with you in this sweat-inducing class.
Stability Ball Core Workout
Stability Ball Core Workout
You may be familiar with the abdominal moves in the class, but get ready for an added challenge by adding a stability ball into the mix. Grab your ball and join Sam Skelton for a total core workout that will increase your agility and fitness skills. It's tough, but the rewards are great.
Toned Core & Butt
Toned Core & Butt
Get ready to fine tune your abs and booty during this short, yet efficient class led by Sam Skelton. Feel the burn by performing each move statically and then with pulses. A strong core is crucial for day to day activities. The work you put in each day means less pain, and a tighter tummy and tush in the long run.
Strong Core For Injury Prevention
Strong Core For Injury Prevention
Many of us sit for prolonged periods during the day which can lead to aches and pains. This class focuses on strengthening your posterior chain and core, from hamstrings to low-back. Stick with Sam Skelton to increase your strength and feel that pain melt away.
Abs Anywhere, Any Time
Abs Anywhere, Any Time
This core class is jam-packed with quick and effective exercises that you can do anywhere, at any time. Sam recommends queuing this video up for commercial breaks during your next tv session. Burn calories while enjoying your favorite show!
Weighted Core Workout
Weighted Core Workout
Add an extra challenge to your core workout by throwing dumbbells into the mix. By adding dumbbells, you drive up the workout intensity and the overall calories burned. Join Sam Skelton as he helps you build strength throughout your entire mid-section.
At a Glance
Beginner/Intermediate
8 videos (Avg 11 min)
11 mins average length
Benefits
•Get Toned
•Get Strong
•Boost Mobility
Related Programs
Bodyweight BurnThe Injury-Free LifestyleMobility Snacks
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