CORE PROGRAM

SH E R
8 week training program

RE C RU
O
4 workouts a week

C
Supplemental training program
No equipment needed
Over 100 different ab variations
All levels can complete
Video links for all exercises

Throughout the next 2 months we will focus on

redefining your core. The exercises we will be
working on over the next 8 weeks will train the
muscles in your hips, pelvis, lower back, and
abdomen to work in harmony. Having a strong core
will improve overall balance, stability, and posture. If
you have any lagging back pain or injuries,
strengthening your core will allow you to move
confidently again. Oh, and on top of all that, you will
have sexy abs in no time! Let’s get shredded! 

-Hannah Eden XO

Created by Hannah Eden

 CORE CRUSHER

WEEK 1

Week 1
DAY #1 DAY #2 DAY #3
This will be a 3:1 work to rest ratio. PART 1 PART 1
Complete 3 rounds of the following intervals. 4 Min TABATA Sprints TABATA JUMP ROPE
20 sec ON 10 sec OFF
•30 Seconds: V-Ups 20 SEC ON FULL OUT SPRINT 10 SEC OF REST JUMP ROPE [FAST singles or DOUBLE UNDERS]
•10 SEC REST x8 rounds [4 MIN TOTAL] x8 rounds [4 minutes]
•60 Seconds: DB T-Rotations
•20 SEC REST NO MORE THAN 2 MINUTES REST TRY NOT TO TAKE MORE THAN 2 MINUTES
•90 Second AMRAP: 10 Tuck Jumps + 10 DB Plank Rolls [5R+5L] BETWEEN PART 1 & 2 OF REST BETWEEN PART 1 & 2
•30 SEC REST
•X3 ROUNDS
PART 2 PART 2
Run the clock for 6 Mins. 45 sec ON 15 sec OFF | 2 ROUNDS | 10 min TOTAL
** AMRAP ** AS MANY ROUNDS AS POSSIBLE
With NO REST you will complete •V-Up Gumbo
the following exercises: •Toe Touches
•K2C
•30 sec Mt Climbers •Tip Toe Crunches
•30 sec Plank Reaches •Hollow Body Rock
•30 sec Seated Leg Raises
•30 sec V-Ups

COMPLETE 3 ROUNDS

WEEK 1
DAY #4
Run 400m
9 Wall Walks or [SCALED] Plank Walk Outs
Run 400m
6 Wall Walks or [SCALED] Plank Walk Outs
Run 400m
3 Wall Walks or [SCALED] Plank Walk Outs
 CORE CRUSHER

WEEK 2

Week 2
DAY #1 DAY #2 DAY #3 DAY #4
PART 1 PART 1 PART 1 You have 7 exercises you will follow the interval 30
40 Sec ON 20 Sec OFF 50 Burpees FOR TIME :) Run 1 mile or Row 2000m seconds ON 15 seconds OFF. You will complete 3 ROUNDS
Mtn Climbers 4 ROUNDS back to back before moving onto the next exercise. For
REST 3 MINUTES REST 2-3 MINUTES example, Bear Crawl Shoulder Taps 30 seconds ON 15
REST 60 SECONDS BEFORE YOU START PART 2 BEFORE STARTING PART 2 seconds OFF 3 TIMES. Then move onto the Tip Toe
BETWEEN PART 1 & 2 Crunches. If you run the clock it should take you a total of
PART 2 PART 2 2 Minutes and 15 seconds to complete all 3 rounds
including REST.
PART 2 40 sec ON | 20 sec OFF | 2 ROUNDS 45 SEC ON 15 SEC OFF

30 sec: High Knees
•Spider Monkeys 30:15 x3
10 sec REST •Weighted Plank Hold 45:15
60 sec: Plank Hold •Single Leg V-Up •Side Plank [R] 45:15 • Bear Crawl Shoulder Taps
20 sec REST •Sit-Up ReachEiffel Towers •Side Plank [L] 45:15 • Tip Toe Crunches
90 sec: 10 Shin Hugs + 10 Tuck Jumps •Toe Touches •X3 Rounds • Breakdancers
30 sec REST • V-Ups
3 ROUNDS TOTAL • Hanging Knee Raises [Knee to Chest if no pull up rig]
• Plank Reaches
• Russian Twists

WEEK 2
 CORE CRUSHER

WEEK 3

Week 3
DAY #1 DAY #2 DAY #3 DAY #4
PART 1 PART 1 PART 1 PART 1
HIIT Sprints 100 SIT-UPS FOR TIME 45 sec ON:15 sec OFF Burpees RUN 1 MILE FOR TIME
30 Seconds ALL OUT SPRINT *RECORD SCORE X4 ROUNDS *RECORD TIME
30 Seconds WALK *COUNT TOTAL REPS
X6 ROUNDS REST 1-3 MINUTES REST 1-3 MINUTES
[6 Min Total] BETWEEN PART 1 & 2 REST FOR 1-3 MINUTES BETWEEN PART 1 & 2
BETWEEN PART 1 & 2
REST FOR 2 MINUTES PART 2 PART 2
BETWEEN PART 1 & 2 This time we will have 2 exercises to PART 2 You have 3 variations of the Tip Toe Crunch. Right Side,
alternate between for the Tabata You have 5 exercises you will follow the Left Side, Middle [REG]. You will complete 30 sec on
PART 2 interval. 20 Seconds ON 10 Seconds interval 45 seconds ON 15 seconds OFF. the RIGHT, 30 sec on the LEFT, and 30 sec in the
45 seconds ON: 15 seconds REST OFF. You will complete 20 seconds of Once you have completed all 5 exercises Middle, followed by a 30 sec REST. Complete 4 rounds
Weighted Plank Hold Running Mt Climbers followed by a 10 you will rest for 60 seconds and REPEAT TOTAL. Each round including rest should be 2 Minutes.
second rest. Then you will complete 20 another round.
45 seconds ON: 15 seconds REST seconds of Exterior Climbers followed •30+30+30 Sec: Tip Toe Crunches [R + L + MIDDLE]
Hollow Body Hold by a 10 second rest. You will continue 45:15 V-Up Gumbo •30 REST
to repeat this for a total of 4 minutes. 45:15 Shin Hugs •X4 [8 Min Total]
X5 ROUNDS [10 Min Total] 45:15 Bear Crawl Hold
20:10 Running Mt. Climbers 45:15 Half Moons
20:10 Exterior Climbers 45:15 Toe Touches
X4 Rest 1 Minute
X2 [10 Min Total]

WEEK 3
 CORE CRUSHER

WEEK 4

Week 4
DAY #1 DAY #2 DAY #3 DAY #4

PART 1 PART 1 30:15 x3 PART 1
4 Min **AMRAP** 3 Min Max Rep Burpee 5 Rounds
[AS MANY ROUNDS AS POSSIBLE] You have 7 exercises you will follow the 40 Sec ON 20 Sec OFF
REST 1-3 MINUTES BETWEEN PART 1 & 2 interval 30 seconds ON 15 seconds OFF. Weighted Plank Hold
• 4 Tuck Jumps You will complete 3 ROUNDS back to
• 4 Burpees back before moving onto the next
PART 2 exercise. For example, Bear Crawl
REST 60 SECONDS BETWEEN PART 1 & 2
• 4 Plank Walkouts 40 Sec ON + 20 Sec OFF
• 4 Shin Hugs Shoulder Taps 30 seconds ON 15 seconds
of the following exercises: OFF 3 TIMES. Then move onto the Tip PART 2
Toe Crunches. If you run the clock it **AMRAP** AS MANY ROUNDS AS
REST NO MORE THAN •Hollow Body Hold should take you a total of 2 Minutes and POSSIBLE
2 MINUTES BETWEEN PART 1 & 2 •Plank Up Downs
15 seconds to complete all 3 rounds
•Bear Crawl Hold including REST. 1.30 Sec: Mt Climbers
PART 2 •Sit-Ups •10 SEC REST
Run a clock for 4 Min and •60 Sec: Plank Reaches
1.Jump Rope
complete the following with NO Rest. 3 ROUNDS [12 Min Total] •20 SEC REST
2.Plank Reaches
1.90 Sec AMRAP: 10 Tuck Jumps + 10 V-Ups
3.V-Up Gumbo
• 30 Sec V-Ups 4.Full Moons 2.30 SEC REST
• 30 Sec Mt Climbers 5.Shin Hugs 3.X3 ROUNDS
• 30 Sec Knee 2 Nose Pulse [R] 6.Break Dancers
• 30 Sec Knee 2 Nose Pulse [L] 7.Hollow Body Rock
• 2 ROUNDS [4 Min Total]

WEEK 4
 CORE CRUSHER

THANK YOU

Repeat this program

for another full 4 weeks

THANK YOU
 HANNAH EDEN FITNESS
Are you ready to train with Hannah? Check out her full online training program.
$29.99 a month, 6 workouts a week. Click here for more info & a free trial! XO

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