Core & Conditioning Add-On
A two-day bolt-on for a client already running a lifting program. Twenty minutes of trunk work and intervals that won't wreck their main sessions.
See your setup in four steps
- Length
- 4 weeks
- Days a week
- 2
- Sessions
- 8
- Exercises
- 7
Equipment: Bodyweight, Cardio machine and Dumbbell
The program, week by week
Each line is sets × reps (or time) at the load to use: RPE is how hard the set should feel out of 10, and a percentage is of your one-rep max. Estimate your one-rep max.
Week 1
2 sessions
Day 1Core
Circuit
- Plank
Seconds.
3×45 @ BW · rest 20s
3×12 @ BW · rest 20s
3×20 @ BW · rest 20s
3×12 @ BW · rest 1m
Day 2Intervals
- Rowing Intervals
Metres per interval.
6×300 @ RPE 8 · rest 1m30
- Farmers Carry
Metres per trip.
3×40 @ RPE 8 · rest 1m15
3×20 @ BW · rest 45s
Week 2
2 sessions
Day 1Core
Circuit
- Plank
Seconds.
3×45 @ BW · rest 20s
3×12 @ BW · rest 20s
3×20 @ BW · rest 20s
3×12 @ BW · rest 1m
Day 2Intervals
- Rowing Intervals
Metres per interval.
6×300 @ RPE 8 · rest 1m30
- Farmers Carry
Metres per trip.
3×40 @ RPE 8 · rest 1m15
3×20 @ BW · rest 45s
Week 3
2 sessions
Day 1Core
Circuit
- Plank
Seconds.
3×45 @ BW · rest 20s
3×12 @ BW · rest 20s
3×20 @ BW · rest 20s
3×12 @ BW · rest 1m
Day 2Intervals
- Rowing Intervals
Metres per interval.
6×300 @ RPE 8 · rest 1m30
- Farmers Carry
Metres per trip.
3×40 @ RPE 8 · rest 1m15
3×20 @ BW · rest 45s
Week 4
2 sessions
Day 1Core
Circuit
- Plank
Seconds.
3×45 @ BW · rest 20s
3×12 @ BW · rest 20s
3×20 @ BW · rest 20s
3×12 @ BW · rest 1m
Day 2Intervals
- Rowing Intervals
Metres per interval.
6×300 @ RPE 8 · rest 1m30
- Farmers Carry
Metres per trip.
3×40 @ RPE 8 · rest 1m15
3×20 @ BW · rest 45s
Questions
- How many days a week is Core & Conditioning Add-On?
- 2 sessions a week for 4 weeks, 8 sessions in all. Each one is written out below with every exercise, set, rep, load and rest.
- What equipment does Core & Conditioning Add-On need?
- It uses bodyweight, cardio machine and dumbbell.
- Is Core & Conditioning Add-On free?
- Yes. Read it here for free, or run it in CoachVana with a free account: pick it from the program library and every set you log is saved, with rest timers and your personal records.
- Can a coach give Core & Conditioning Add-On to a client?
- Yes. A coach assigns it to a client, changes the client's copy to fit them, and sees every set the client logs. CoachVana is free for a coach's first 3 clients.
Run Core & Conditioning Add-On free
Create a free account, pick it from the program library, and CoachVana logs every set with rest timers and your personal records. Coaches can assign it to clients.
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.