# 4-Week Beginner CorePlan

One 40-50 min session per week
Progression from foundation to challenge 

## Week 1

Jumping Jacks · Torso Rotation · Plank · Dead Bug · Glute Bridge · Seated Spinal Twist Stretch · Bird Dog · Side Plank · Cat-Cow · Child's Pose · Seated Hamstring Stretch

### Warm-up


### Workout

- 2 × 1-30s Jumping Jacks
- 2 × 1-10 Torso Rotation - Stability Ball
- 3 × 1-30s Plank
- 3 × 1-10 Dead Bug
- 3 × 1-12 Glute Bridge - Exercise Ball
- 3 × 1-12 Seated Spinal Twist Stretch
- 3 × 1-8 Bird Dog
- 4 × 1-20s Side Plank

### Cool-down

- 2 × 0-5 Cat-Cow
- 2 × 0-30s Child's Pose
- 2 × 0-30s Seated Hamstring Stretch


## Week 2


## Week 3


## Week 4