SORE_TO_THE_CORE_FINAL.pdf

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SORE TO THE

AN ALEXA JEAN FITNESS PROGRAM

CORE

30-Day Ab Program Copyright 2015



















alexajeanbrown.com

Prepared exclusively for ready2fly[email protected] Transaction: 99964

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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#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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YOU ARE ENTIRELY UP TO YOU. MAKE YOUR BODY. MAKE YOUR LIFE. MAKE YOURSELF. Copyright 2015



















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WARM-UP Stretching before you start your workout is key to avoiding injury. Stretch - 3-5 minutes

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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

Prepared exclusively for [email protected] Transaction: 99964

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

Prepared exclusively for [email protected] Transaction: 99964

Week 1

WEDNESDAY REST DAY / STRETCH DAY

Copyright 2015



















alexajeanbrown.com

Prepared exclusively for [email protected] Transaction: 99964

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











8







alexajeanbrown.com

Prepared exclusively for [email protected] Transaction: 99964

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

Prepared exclusively for [email protected] Transaction: 99964

Week 1

SATURDAY REST DAY

SUNDAY

Week 1

REST DAY

Copyright 2015











10







alexajeanbrown.com

Prepared exclusively for [email protected] Transaction: 99964

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

Prepared exclusively for [email protected] Transaction: 99964

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

Prepared exclusively for [email protected] Transaction: 99964

Week 2

WEDNESDAY REST DAY / STRETCH DAY

Copyright 2015











13







alexajeanbrown.com

Prepared exclusively for [email protected] Transaction: 99964

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

Prepared exclusively for [email protected] Transaction: 99964

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

Prepared exclusively for [email protected] Transaction: 99964

Week 2

SATURDAY REST DAY

SUNDAY

Week 2

REST DAY

Copyright 2015











16







alexajeanbrown.com

Prepared exclusively for [email protected] Transaction: 99964

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

Prepared exclusively for [email protected] Transaction: 99964

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

Prepared exclusively for [email protected] Transaction: 99964

Week 3

WEDNESDAY REST DAY / STRETCH DAY

Copyright 2015











19







alexajeanbrown.com

Prepared exclusively for [email protected] Transaction: 99964

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

Prepared exclusively for [email protected] Transaction: 99964

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

Prepared exclusively for [email protected] Transaction: 99964

Week 3

SATURDAY REST DAY

SUNDAY

Week 3

REST DAY

Copyright 2015











22







alexajeanbrown.com

Prepared exclusively for [email protected] Transaction: 99964

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

Prepared exclusively for [email protected] Transaction: 99964

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

Prepared exclusively for [email protected] Transaction: 99964

Week 4

WEDNESDAY REST DAY / STRETCH DAY

Copyright 2015











25







alexajeanbrown.com

Prepared exclusively for [email protected] Transaction: 99964

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

Prepared exclusively for [email protected] Transaction: 99964

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

Prepared exclusively for [email protected] Transaction: 99964

Week 4

SATURDAY REST DAY

SUNDAY

Week 4

REST DAY

Copyright 2015



















alexajeanbrown.com

Prepared exclusively for [email protected] Transaction: 99964

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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alexajeanbrown.com

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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

Prepared exclusively for [email protected] Transaction: 99964

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

Prepared exclusively for [email protected] Transaction: 99964

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