September 11, 2017 | Author: Rachmawati Putri | Category: N/A
[email protected] 31 May 2015
SORE TO THE
AN ALEXA JEAN FITNESS PROGRAM
CORE
30-Day Ab Program Copyright 2015
alexajeanbrown.com
[email protected] 31 May 2015
Disclaimer This E-Book (Sore to the Core - Ab Guide) and its associated content are for informational purposes only. Before performing any suggested testing and/or exercise assessments and practices, you should consult with a qualified professional who is familiar with such exercise assessment techniques and may properly interpret the results. By using this E-Book (Sore to the Core - Ab Guide) you agree to hold harmless Alexa Brown, Alexa Jean Fitness, www.alexajeanbrown.com and Lex Brown LLC from any liability or personal injury associated with any content on this E-Book (Fight for FIT). We do not guarantee you will lose any weight just from reading this document. Your results are completely dependent on what you do with this knowledge. If you're unsure if you should follow any of the guidelines mentioned within any of the content of this E-Book or site related to this content, contact a qualified professional.
Copyright 2015
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alexajeanbrown.com
[email protected] 31 May 2015
#SORETOTHECORE SHARE YOUR PROGRESS Take a before picture and at the end of each week take a progress picture. Post your progress and transformation photos on instagram #SORETOTHECORE
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alexajeanbrown.com
[email protected] 31 May 2015
YOU ARE ENTIRELY UP TO YOU. MAKE YOUR BODY. MAKE YOUR LIFE. MAKE YOURSELF. Copyright 2015
alexajeanbrown.com
[email protected] 31 May 2015
WARM-UP Stretching before you start your workout is key to avoiding injury. Stretch - 3-5 minutes
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alexajeanbrown.com
[email protected] 31 May 2015
Week 1
MONDAY
Complete this circuit 3 times with 1 minute rest between each round. CRUNCHES
30 SECONDS
20 SECOND REST
LEG RAISES
30 SECONDS
20 SECOND REST
TOE TOUCHES
30 SECONDS
20 SECOND REST
REVERSE CRUNCH
30 SECONDS
20 SECOND REST
HEEL TOUCHES
30 SECONDS
20 SECONDS REST
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alexajeanbrown.com
[email protected] 31 May 2015
Week 1
TUESDAY
Complete this circuit 3 times with 1 minute rest between each round. PLANK
30 SECONDS
20 SECOND REST
FLUTTER KICKS
30 SECONDS
20 SECOND REST
LEFT SIDE PLANK
30 SECONDS
20 SECOND REST
RUSSIAN TWIST
30 SECONDS
RIGHT SIDE PLANK
Copyright 2015
20 SECOND
30 SECONDS
6
20 SECONDS REST
alexajeanbrown.com
[email protected] 31 May 2015
Week 1
WEDNESDAY REST DAY / STRETCH DAY
Copyright 2015
alexajeanbrown.com
[email protected] 31 May 2015
Week 1
THURSDAY
Complete this circuit 3 times with 1 minute rest between each round. PLANK
30 SECONDS
20 SECOND REST
JACK KNIFE
30 SECONDS
20 SECOND REST
LEG RAISES
30 SECONDS
20 SECOND REST
REVERSE CRUNCH
30 SECONDS
20 SECOND REST
X-CRUNCH
30 SECONDS
20 SECONDS REST
Copyright 2015
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alexajeanbrown.com
[email protected] 31 May 2015
Week 1
FRIDAY
Complete this circuit 3 times with 1 minute rest between each round. WINDSHIELD WIPERS 45 SECONDS
20 SECOND REST
BURPEES
45 SECONDS
20 SECOND REST
TOE TOUCHES
45 SECONDS
20 SECOND REST
JUMPING JACKS
45 SECONDS
20 SECOND REST
CRUNCHES
45 SECONDS
20 SECONDS REST
Copyright 2015
9
alexajeanbrown.com
[email protected] 31 May 2015
Week 1
SATURDAY REST DAY
SUNDAY
Week 1
REST DAY
Copyright 2015
10
alexajeanbrown.com
[email protected] 31 May 2015
Week 2
MONDAY
Complete this circuit 3 times with 1 minute rest between each round. WINDSHIELD WIPERS 45 SECONDS
20 SECOND REST
TOE TOUCHES
45 SECONDS
20 SECOND REST
LEG RAISES
45 SECONDS
20 SECOND REST
REVERSE CRUNCH
45 SECONDS
20 SECOND REST
CRUNCHES
45 SECONDS
20 SECONDS REST
Copyright 2015
alexajeanbrown.com
[email protected] 31 May 2015
Week 2
TUESDAY
Complete this circuit 3 times with 1 minute rest between each round. KNEE TO ELBOW PLANK 45 SECONDS
20 SECOND REST
BURPEES
45 SECONDS
20 SECOND REST
JACK KNIFES
45 SECONDS
20 SECOND REST
JOG IN PLACE
45 SECONDS
20 SECOND REST
FLUTTER KICKS
45 SECONDS
20 SECONDS REST
Copyright 2015
alexajeanbrown.com
[email protected] 31 May 2015
Week 2
WEDNESDAY REST DAY / STRETCH DAY
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alexajeanbrown.com
[email protected] 31 May 2015
Week 2
THURSDAY
Complete this circuit 3 times with 1 minute rest between each round. REVERSE PLANK
45 SECONDS
20 SECOND REST
CRUNCHES
45 SECONDS
20 SECOND REST
LEFT ARM PLANK
45 SECONDS
20 SECOND REST
HEEL TOUCHES
45 SECONDS
20 SECOND REST
RIGHT ARM PLANK
45 SECONDS
20 SECONDS REST
Copyright 2015
alexajeanbrown.com
[email protected] 31 May 2015
Week 2
FRIDAY
Complete this circuit 3 times with 1 minute rest between each round. BICYCLE CRUNCHES
45 SECONDS
20 SECOND REST
TOE TOUCHES
45 SECONDS
20 SECOND REST
REVERSE CRUNCH
45 SECONDS
20 SECOND REST
RUSSIAN TWIST
45 SECONDS
20 SECOND REST
PILATE LEG PULL(DOWN)45 SECONDS
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20 SECONDS REST
alexajeanbrown.com
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Week 2
SATURDAY REST DAY
SUNDAY
Week 2
REST DAY
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[email protected] 31 May 2015
Week 3
MONDAY
Complete this circuit 3 times with 1 minute rest between each round. CRUNCHES
30 SECONDS
20 SECOND REST
LEG RAISES
30 SECONDS
20 SECOND REST
REVERSE CRUNCHES
30 SECONDS
20 SECOND REST
RUSSIAN TWIST
30 SECONDS
20 SECOND REST
REVERSE CRUNCHES
30 SECONDS
20 SECONDS REST
Copyright 2015
alexajeanbrown.com
[email protected] 31 May 2015
Week 3
TUESDAY
Complete this circuit 3 times with 1 minute rest between each round. PILATE LEG PULLS(DOWN)45 SECONDS
20 SECOND REST
PILATE TOE TAPS
45 SECONDS
20 SECOND REST
REACH OBLIQUE
45 SECONDS
20 SECOND REST
LEG LIFTS
45 SECONDS
20 SECOND REST
PLANK
45 SECONDS
20 SECONDS REST
Copyright 2015
alexajeanbrown.com
[email protected] 31 May 2015
Week 3
WEDNESDAY REST DAY / STRETCH DAY
Copyright 2015
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alexajeanbrown.com
[email protected] 31 May 2015
Week 3
THURSDAY
Complete this circuit 3 times with 1 minute rest between each round. KNEE TO ELBOW PLANK 45 SECONDS
20 SECOND REST
JUMPING JACKS
45 SECONDS
20 SECOND REST
JACK KNIFES
45 SECONDS
20 SECOND REST
BURPEES
45 SECONDS
20 SECOND REST
FLUTTER KICKS
45 SECONDS
20 SECONDS REST
Copyright 2015
alexajeanbrown.com
[email protected] 31 May 2015
Week 3
FRIDAY
Complete this circuit 3 times with 1 minute rest between each round. PLANK
45 SECONDS
20 SECOND REST
X-CRUNCHES
45 SECONDS
20 SECOND REST
SWIMMERS
45 SECONDS
20 SECOND REST
LEFT SIDE CRUNCH
45 SECONDS
20 SECOND REST
RIGHT SIDE CRUNCH
45 SECONDS
20 SECONDS REST
Copyright 2015
alexajeanbrown.com
[email protected] 31 May 2015
Week 3
SATURDAY REST DAY
SUNDAY
Week 3
REST DAY
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alexajeanbrown.com
[email protected] 31 May 2015
Week 4
MONDAY
Complete this circuit 3 times with 1 minute rest between each round. PLANK
45 SECONDS
20 SECOND REST
JOG IN PLACE
45 SECONDS
20 SECOND REST
LEFT SIDE PLANK
45 SECONDS
20 SECOND REST
BURPEES
45 SECONDS
20 SECOND REST
RIGHT SIDE PLANK
45 SECONDS
20 SECONDS REST
Copyright 2015
alexajeanbrown.com
[email protected] 31 May 2015
Week 4
TUESDAY
FLUTTER KICKS
45 SECONDS
20 SECOND REST
REACH OBLIQUES
45 SECONDS
20 SECOND REST
PILATE LEG PULLS(UP) 45 SECONDS
20 SECOND REST
PILATE LEG PULLS(DOWN)45 SECONDS
20 SECOND REST
PILATE TOE TAPS
20 SECONDS REST
Copyright 2015
45 SECONDS
alexajeanbrown.com
[email protected] 31 May 2015
Week 4
WEDNESDAY REST DAY / STRETCH DAY
Copyright 2015
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alexajeanbrown.com
[email protected] 31 May 2015
Week 4
THURSDAY
Complete this circuit 3 times with 1 minute rest between each round. PLANK
30 SECONDS
20 SECOND REST
X-CRUNCHES
30 SECONDS
20 SECOND REST
SWIMMERS
30 SECONDS
20 SECOND REST
RIGHT SIDE CRUNCH
30 SECONDS
20 SECOND REST
LEFT SIDE CRUNCH
30 SECONDS
20 SECONDS REST
Copyright 2015
alexajeanbrown.com
[email protected] 31 May 2015
Week 4
FRIDAY
Complete this circuit 3 times with 1 minute rest between each round. RUSSIAN TWIST
45 SECONDS
20 SECOND REST
BURPEES
45 SECONDS
20 SECOND REST
FLUTTER KICKS
45 SECONDS
20 SECOND REST
CRUNCHES
45 SECONDS
20 SECOND REST
REVERSE PLANK
45 SECONDS
20 SECONDS REST
Copyright 2015
alexajeanbrown.com
[email protected] 31 May 2015
Week 4
SATURDAY REST DAY
SUNDAY
Week 4
REST DAY
Copyright 2015
alexajeanbrown.com
[email protected] 31 May 2015
BONUS RECIPE SAUTÉED GREEK KALE YOU’LL NEED: 2 TBS Red Onion, chopped 2 TBS Olive Oil 1/4 tsp Oregano pinch Sea Salt 1.5 cups packed chopped kale leaves pinch of Red Pepper Flakes 2 tsp Feta Cheese, crumbled 1) In a medium skillet, combine the red onion, olive oil, oregano and salt 2) Over medium heat, cook onions until they are translucent. (around 3 minutes) 3) Add kale, stir altogether. Cover, stirring occasionally until wilted. (around 2 minutes) 4) Take off heat, stir in the red pepper flakes, and sprinkle feta. 5) Enjoy! Makes 2 servings. 78 calories per serving: 6g fat, 1g fiber, 2g protein
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BONUS RECIPE TASTY GREEN SMOOTHIE YOU’LL NEED: 1 cup fresh greens (kale, spinach, chard) 1 cup unsweetened almond milk 1 frozen banana 1 apple, cored 1/2 cup frozen, seedless green grapes 2 TBS agave nectar 1 tsp flaxseed 1 tsp coconut oil 1) Blend all ingredients until smooth 2) Enjoy! Makes 2 servings. 244 calories per serving, 3g fat, 3g protein
Copyright 2015
alexajeanbrown.com
[email protected] 31 May 2015
CONNECT WITH ME INSTAGRAM: @ALEXAJEANFITNESS EMAIL:
[email protected] WEBSITE: ALEXAJEANBROWN.COM
SHARE YOUR PROGRESS Take a before picture and at the end of each week take a progress picture. Post your progress and transformation photos on instagram #SORETOTHECORE
Copyright 2015
31
alexajeanbrown.com
