THE - COre Rev

THE CORE
REVOLUTION
PROGRAM
30 DAYS TO A
STRONG FOUNDATION
NO EQUIPMENT
NEEDED
CORE REVOLUTION
30 DAYS TO A
STRONG FOUNDATION
PROGRAM OUTLINE
My Mission 1
Why I created this program 2
Week 1: Foundations (Days 1 - 7) 3
Week 2: Rise Up (Days 8 - 14) 9
Week 3: Level Up (Days 15 - 21) 15
Week 4: Warrior Week (Days 22 - 30) 21
What's Next! 27
WHAT IS MY MISSION?
To help you build the STRONGEST foundation possible so that you can
be successful in ALL areas of your life… not just for fitness but while you
are working at your desk on the computer, carrying groceries and so
much more. I want you to feel solid!
WHAT DOES THE CORE

REVOLUTION PROGRAM INCLUDE?
30 Day Core Workout Plan Videos for EVERY Move Explanation on

WHY you are doing what you are doing Progressive Workout
Plan NO EQUIPMENT NEEDED AT ALL
WWW.ANGELA-GARGANO.COM -1- THE CORE REVOLUTION PROGRAM

WHY DID I CREATE THE CORE
REVOLUTION PROGRAM?
While all the fancy fitness moves are fun to do and watch...what’s really
important is making sure you have a strong foundation. I created this
program because when I tore my ACL on Ninja Warrior the first thing my
Physical Therapist made me do was work on these boring ass core
exercises. I was pretty annoyed...like, why am I not working on my knee?
And these movements looked WAY too easy.
But I was so WRONG...yes I might have had a visible six pack...but these
basic core movements DESTROYED me...not so strong after all?
So I asked him what the hell this had to do with my knee. And his
response was….if you didn't have a strong foundation...this is probably
part of the reason why you hurt yourself…
And drop the mic… head explosion what the hell...he was right. I focused
so much on all the “fun” crazy stuff that I didn’t have a proper
foundation.
CORE IS IN EVERY MOVEMENT YOU DO….so you gotta have a strong

one ;)
So I created this for YOU. For all those people who are having lower back
pain during core movements or popping hips. For all those looking to get
that six pack and have a strong AF core. This is for YOU!
Please be sure to join my Strong Feels Good Facebook Group! This is a

great spot to share your progress post your accountability selfies and
encourage one another!

WEEK 1 FOUNDATIONS
This is the “Just trust me week, I know it

seems boring, but it will be WORTH it”
Sometimes we need to SLOW down and
take some steps back to take giant leaps
forward!
NOTE:
IF YOU MISS A WORKOUT DO NOT DOUBLE

UP… DO NOT SKIP…
just continue where you left off!
There is a method to the madness!
Trust the Process!
Warm-Up & Cool Down: Please make sure to do these before and after
each workout! Make it Happen!
Warm-Up: Cool Down:

High Knees x 30 seconds Repeat this Flow for 3
Butt Kicks x 30 seconds minutes at the end of your
Zombies x 30 seconds workouts Vinyasa Yoga Flow
Prisoners x 30 seconds make sure to watch video
Walk Out Reaches x 30 seconds
Spaghetti & Meatballs x 30 seconds
Cat Cows x 30 seconds
Downward Dog x 30 seconds

STRENGTH TEST DAY 1 TO DAY 30
Come back to this page on day 30 to complete your strength test and

compare how far you have come since day 1!
STRENGTH TEST
_______ Max Plank

_______ Max Hollow Hold
DAY 1
_______ Max V-ins in 1 minute

_______ Max Single Leg Stand w/
eyes closed (Right & left Leg)
Assignment:
Screenshot with your first & last day results
Email: core@angela-gargano.com
Title: (Name x Day 1 or Day 3)
_______ Max Plank

DAY 30
_______ Max Hollow Hold

_______ Max V-ins in 1 minute
_______ Max Single Leg Stand w/
eyes closed (Right & left Leg)

WEEK 1 FOUNDATIONS
NOTE:
Table Top Hold x 30 seconds
Complete one side before
Dead Bug x 10 each side
moving on to the next!
Dead Bug Internal Rotation
x 10 each side Assignment:
Dead Bug Hip Openers Accountability Selfie
x 10 each side Hold up two fingers
DAY 2
Leg Circles: 10 each way Email:

core@angela-gargano.com
REPEAT X3 Title: (Name x Day 2)
Same as the day before. I want you to really be aware here, are you REALLY
pushing your lower back to the ground? Also, don’t forget to BREATHE!
NOTE:
Table Top Hold x 30 seconds Complete one side before
Dead Bug x 10 each side moving on to the next!
Dead Bug Internal Rotation
x 10 each side Assignment:
Dead Bug Hip Openers Accountability Selfie Hold
x 10 each side up three fingers
DAY 3
Leg Circles: 10 each way Email:

REPEAT X3 Title: (Name x Day 3)

WEEK 1 FOUNDATIONS
Familiar again I know… but we are adding MORE to the end now!
Table Top Hold 45 seconds NOTE:

Dead Bug x 10 each side Complete one
Dead Bug Internal Rotation x 10 each side side before
Dead Bug Hip Openers x 10 each side moving on to
Leg Circles x 10 each side the next!
Bird Doggies x 10 each side
DAY 4
REPEAT x 2
Finisher Challenge:
Start with a 30 second Plank hold
Set the clock for 5 minutes and repeat the following in order
until the time is up (AMRAP-as many reps as possible)
8 Toe Touches
8 Leg Lowers
8 Pike Sit-ups *make sure you roll down slowly*
Immediately after you finish do a 30 second Plank Hold

Assignment:
Accountability Selfie Hold up four
fingers & the amount of rounds you
completed from AMRAP
Title: (Name x Day 4)

WEEK 1 FOUNDATIONS
At this point you should DEF feeling something in your core!

Maybe feeling it in areas you haven’t felt before. Let’s continue on!
Table Top Hold x 45 seconds NOTE:

Dead Bug x 10 each side Complete one side
Dead Bug Internal Rotation x 10 each side before moving on
Dead Bug Hip Openers x 10 each side to the next!
DAY 5
Leg Circles x 10 each way

Bird Doggies x 10 each side
Just do the above once “your welcome ;)"
Finisher Challenge: EMOM every Minute on the Minute
Start with the first exercise and rep scheme: Set the clock for 1 minute,
goal is to complete 20 SL standing toe touches the right side! IF you
finish before time is up REST if you don't finish then no rest for you...go
to the next exercise and repeat!
20 Single Leg Standing Toe Touches Right Side (Opposite Hand to Foot)
20 Single Leg Standing Toe Touches Left Side (Opposite Hand to Foot)
25 Toe Touches
25 Superman Up Downs
Repeat x 3, if you have at least 30 seconds to spare on the EMOM

increase your numbers by 5 each time for a little extra!
Assignment:
Accountability Selfie Hold up FIVE fingers!

WEEK 1 FOUNDATIONS
REST . . . yes you need to Assignment:

have a rest day! Recovery Accountability Selfie Hold up six
is SO Damn Important fingers & smile for your rest day
DAY 6
during this process. So Email:

make sure you take today core@angela-gargano.com
to chill. Title: (Name x Day 6)
Mobility Day, the majority of times we have pain in our lower

back is because we have tight hip flexors and poor mobility!
So, today we focus on getting more mobile!
8 minute of the Vinyasa Flow in the Video:

Down Dog, SL Dog Hip opener right side, knee to nose, step
through Lunge, Runners Lunge, Elbows Down, Arm reach up,
Childs Pose, Right Arm Threaded, Downdog, Repeat on other
side, Rise up and Keep Repeating
Knee Hugs x 30 seconds on each side

Sitting Pigeon x 30 seconds on each side
Laying Down Floor Twist x 30 seconds each side
REPEAT x 2 and feel free to foam roll today!

Assignment: Accountability Selfie Hold up
DAY 7
seven fingers & tell me your favorite stretch


WEEK 2 RISE UP
Thanks for trusting me last week..now it’s time to start Rising Up ;) But
let’s not forget ALL we learned last week about ACTUALLY Engaging
our core! We are going to put a ton of focus this week on planks & that
lower abdominal section! Few things to note:
Planks: Form wise, back is flat, shoulders directly over those wrist,
glutes engaged by squeezing it!
V-ins: Watch my videos for the variations of V-ins with your arms
supporting your lower back! You should do what feels GOOD for you.
Hollow Holds: Trick to getting into a hollow hold is to start sitting in

your butt curled in a ball, put your hands on your knees and push them
out until you feel comfortable
Leg Lowers: if you have back pain that means you are going TOO low
and your core isn’t really ready for that range. So make sure to only go
the height that feels good for your body and keeps your lower back
pushed to the ground. While you CAN put your hands under your butt
for support...I am NOT a fan of this because it’s a temporary fix, and
we are looking for a REAL fix.

WEEK 2 RISE UP
Warm-Up: Cool Down:
Focus on CONTROL with everything, there is no rush remember ;) Also you
will notice some glute work in here that’s because believe it or not your
glutes are a part of your core!
Table Top Hold x 45 seconds Assignment:

Heel Tap x 10 Accountability Selfie Hold
Bird Dog x 10 each side up eight fingers & record
Single Arm Plank Front, Side, how long it took you to do
Back on elbows x 5 on each side the pyramid
REPEAT X3 Email:
Pyramid: Title: (Name x Day 8)
10, 15, 20, 15, 10
Glute Bridges
Butt-Ups
DAY 8
Toe Touches
V-ins
*Record how LONG this took you*
WWW.ANGELA-GARGANO.COM - 10 - THE CORE REVOLUTION PROGRAM

WEEK 2 RISE UP
Keep going, we are going to start having some more “fun”!

SL Heel Taps x 10 each side up Nine Fingers & record
Bird Dog x 10 each side how long it took you to do
Single Arm Plank Front, Side, the 100 V-in Challenges
Back on elbows x 5 on each side Email:
Don’t hate me… Today I want Title: (Name x Day 9 )
you to time yourself… how long
DAY 9
does it take you to do 100 V-ins.

Choose your modification, stick to it the whole time.
Break it up, take breaks as needed.. Just do it!

Bird Dog x 10 each side up Ten Fingers & record
Single Leg Stand x 1 minute how long it took you to do
each leg the AMRAP
REPEAT X2 Email:
AMRAP 10 minutes Title: (Name x Day 10 )
Reverse Lunges x 5 each Leg
Plank Up Up Down Down x 5 each side
DAY 10
Single Leg Standing Toe Touch Opposite Hand

Opposite Foot x 5 each side
Mt. Climbers x 5 each side
Arms Crossed Squat x 5

WEEK 2 RISE UP
Today we are going to roll around a bit… so be ready!

Heel Tap x 10 Accountability Selfie with
Bird Dog x 10 each side thumbs up & record how long
it took you to do the above
REPEAT X2 Email:
Up Down and Roll Sequence Title: (Name x Day 11 )
1 Upper
1 Downer
1 Upper + Downer
Hollow ROLL to your belly
*DO NOT TOUCH ARMS OR FEET TO GROUND
1 Superman Upper
1 Superman Downer
1 Superman Upper + Downers
ROLL to your Hollow
*DO NOT TOUCH ARMS OR FEET TO GROUND
DAY 11
Repeat the above sequence until you get to 8!
Record how long this took you!

WEEK 2 RISE UP
Keep going, we are going to start having some more “fun”!
Assignment:
Accountability Selfie
Heel Tap x 10
FLEXING & record how
Bird Dog x 10 each side stay
long it took you

Email:
Jelly Bellies
Title: (Name x Day 12 )
Tuck-ins x 6
V-ins x 6
Straddles Ups x 6
DAY 12
Around the Worlds x 6 each way

That = ONE Jelly Belly
I want you to do 6 of them!
Record how long it takes you
REST.. another recover day!

You should be feeling your core in SO many ways!
Assignment:
Accountability Selfie with a thumbs up & smile for
DAY 13
your rest day


WEEK 2 RISE UP
Let’s keep Working on that Mobility !
Gymnastic Standing Kicks Forward x 10 each side

Gymnastic Standing Kicks Lateral x 10 each side
REPEAT X2

Childs Pose, Right Arm Threaded, Downdog, Repeat on other
side, Rise up and Keep Repeating

REPEAT X2
If you have a foam roller feel free to foam roll today!
Assignment:
DAY 14
Accountability Selfie with a thumbs up


WEEK 3 LEVEL UP
Warm-Up: Cool Down:

Level Up “Oblique Focus” love handles whatever you want to call them!
You should be feeling stronger all around!

Bird Dog x 10 each side
Deadbug w/ internal Rotation x 10 each side
REPEAT X2
30 seconds Plank Assignment:

10 Plank Hip Taps (es) Accountability Selfie with
30 second Plank Flex & smile
10 Plank Leans Right Email:
30 second Plank core@angela-gargano.com
DAY 15
10 Plank Leans Left Title: (Name x Day 15)

30 second Plank
Repeat 3x… take a 1 minute break in between each

WEEK 3 LEVEL UP
You’re doing great! Keep Going!

Deadbug with internal Rotation x 10 each side
REPEAT X2
AMRAP 8 minutes:
Dead Fish Side Crunch Right Side x 10

Side Plank Elbow Tap Right Side x 10
Hollow Rock x 10
Dead Fish Side Crunch Left Side x 10
Side Plank Elbow Tap Left Side x 10
Hollow Rocks x 10
Assignment:
DAY 16
Accountability Selfie & How many rounds you

got in your AMRAP

WEEK 3 LEVEL UP
Let’s Fire Up those Glutes Again!

Hydrants x 10 each side
*make sure you AREN'T leaning to the side *
REPEAT X2
Tabata Workouts:
20 seconds on 10 seconds off
Glute Bridge x 20 seconds

Rest x 10 seconds
Bicycle Crunch x 20 seconds
Rest x 10 seconds
Glute Bridge Walk Outs x 20 seconds
Rest x 10 seconds
Bicycle Crunches x 20 seconds
Rest x 10 seconds
Single Leg Stand Toe Touches Opposite Arm Left x 20 seconds
Rest x 10 seconds
Single Leg Stand Toe Touches Opposite Arm Right x 20 seconds
REPEAT X3
DAY 17
Assignment:
Accountability Selfie

WEEK 3 LEVEL UP
Climb it Out...We are going to be on our hands a lot here SO, make sure you
do the warm-up that you should be doing anyway ;) and also alternatives to
help your wrist are to place your hands on dumbbells, elevate your hands on
a chair, elevate the palm of your hand by using a half folded mat or book!

Deadbug with Hip Openers x 10 each side
Plank Shoulder Taps SLOW and controlled x 10 each side
REPEAT X2
Plank Knee to Nose, Knee to Opposite Elbow, Knee to Same

elbow SLOW & Controlled Alternate Side x 30 seconds
REPEAT X2
*Make sure to shake your wrist out each time if needed*

Climbing Time:
Mt. Climber x 30 seconds
Superman Up Downs x 30 seconds
Mt. Climber with a Twist x 30 seconds
Superman Holds x 30 seconds
Spiders x 30 seconds
Superman with Military Press x 30 seconds
REPEAT X3 *Rest 30 secs to 1 minute, shake out wrist etc*
DAY 18
Assignment: Accountability Selfie Flexing


WEEK 3 LEVEL UP
Challenge yourself! While these numbers may seem to be like a lot, I have
faith that you can do it =)

Deadbug with Hip Openers x 10 each side
REPEAT X1
T-Pots x 20 each side (stay on one side then switch to the other)
Single Leg V-ins x 20 (stay on one side then switch to the other)
Side Plank Pulses x 20 (stay on one side then switch to the other)
Side V-ins x 20 (stay on one side then switch to the other)
REPEAT X2 *Record how long this takes *
Take rest as needed! All you have to do is complete the numbers.
Assignment:
Accountability Selfie & How long this took you to complete!
DAY 19

WEEK 3 LEVEL UP
REST.. another recover day! Assignment:

You should be feeling your Accountability Selfie with a thumbs
core in SO many ways! up & smile for your rest day
DAY 20 Title: (Name x Day 20)
Gymnastic Standing Kicks Forward x 10 each side

REPEAT X2

Childs Pose, Right Arm Threaded, Down-dog, Repeat on
other side, Rise up and Keep Repeating

REPEAT X2
DAY 21
Assignment: Accountability Selfie with a thumbs up


WEEK 4 WARRIOR WEEK
Warm-Up: Cool Down:

We made it! To the LAST 7 Day

which I call Warrior Week.
This is where you will REALLY

push yourself and then head into
the final strength test to see how
strong your core has become!

WEEK 4 WARRIOR WEEK
THREE HUNDREDS DAY 22

30- Toe Touches
30 – SL V-ins (15 each side) Assignment:
30 – Hollow Rocks Accountability Selfie with
30 – Plank Hips Taps (15 each side) a thumbs up & How long it
30 - Butter Fly Sit ups took you to complete
30 - Penguins (15 each side) Three Hundreds
30 - Plank Side Pulses (15 each side) Email:
30 - Pike Sit Ups core@angela-gargano.com
30 - V-ins Title: (Name x Day 22)
30- Seated L-Raises
Squats 10, 9, 8 7, 6, 5, 4, 3, 2 1 DAY 23

V-ins 1, 2, 3, 4 , 5 , 6, 7, 8, 9, 10 NEARLY
Superman Up down 1, 2, 3, 4 , 5 , 6, 7, 8, 9, 10
DROWNING
Reverse Lunges 1, 2, 3, 4 , 5 , 6, 7, 8, 9, 10
Burpees 1, 2, 3, 4 , 5 , 6, 7, 8, 9, 10
Assignment:
Ex of how this works: 10 Squats, 1 V-in, Accountability Selfie with
1 Superman Up Down, 1 Reverse Lunges a thumbs up
each side, 1 Burpee then do 9 Squats, Email:
2 V-ins, 2 Superman Up Downs, 2 core@angelagargano.com
Reverse Lunges each side, 2 Burpees Title: (Name x Day 23)
My BEST advice to you would be get to 6 or 7 WITHOUT stopping... take

a quick 1 minute break and bust out 7-10!
I want you to focus on your core while doing these movements!
WEEK 4 WARRIOR WEEK
Before you start: DAY 24

max out your plank hold SOAKING WET
10 Minute AMRAP Assignment:
5 Plank Jump Throughs Accountability Selfie with a
5 Hollow Rocks thumbs up & How many
5 Plank Hips Taps Each side Rounds did you get, what
5 Glute Bridges where max plank hold time.
Email:
After you finish: max out your core@angelagargano.com
plank hold Title: (Name x Day 24)
DAY 25 WTF JUST HAPPENED?

TIME how long it takes you to do 100 Shoulder Taps
Time how long it takes you do do 100 Squats
Set the clock for 1 minute and see how many V-ins you can do!
Assignment:
Accountability Selfie with a thumbs up & Send me your Times
for Shoulder Tpas & Squats & How Many V-ins you completed!

WEEK 4 WARRIOR WEEK
Remember this week is meant to push you ;)
FIFTHLY FIFTY Assignment:

Accountability Selfie with a
50-Hollow Rocks thumbs up & How long did it
50-Bicycle Crunches
DAY 26
take you to finish?!

50-Single Leg V-ins Each Side Email:
50-Butt Ups core@angela-gargano.com
50 -Squat Jumps Title: (Name x Day 26)
This workout is awesome because it really pushes YOU!
20 sec x 3 of Burpees (record your number)

DAY 27 HIIT THE DECK
20 sec x 3 Shoulder Taps (record your number)

20 sec x 3 V-ins (record your number)
Take the LAST of YOUR 3 numbers and put it into this

workout…10 minutes! How many rounds can you do!
(Your Number Here ) Burpees

(Your Number Here) Shoulder Taps
(Your Number Here) V-ins
Assignment: Accountability Selfie with a thumbs

up & # of rounds completed

WEEK 4 WARRIOR WEEK
Rest Day to Prepare for Strength Test!
Assignment:
DAY 28
Accountability Selfie with a thumbs up & Smile

for your rest day
More Mobility Prep Before our Strength Test Begins!
Gymnastic Standing Kicks Forward x 10 each side DAY 29

REPEAT X2

Down Dog, SL Dog Hip opener right side, knee to nose, step through
Lunge, Runners Lunge, Elbows Down, Arm reach up, Childs Pose, Right
Arm Threaded, Down-dog, Repeat on other side, Rise up and Keep
Repeating

REPEAT X2
Assignment: Accountability Selfie with a thumbs up

WEEK 4 WARRIOR WEEK
Final Strength Test
Refer back to the first page and fill in their strength test times!
Few things to note before you do this:

Make sure you DO EXACTLY the same movements you did
last time to track your progress
Make sure you are in the MOOD to actually complete the
strength test so you don’t half ass it
Make sure you LOOK at your OLD times so that you can
have a little competition with yourself!
Assignment: Accountability Selfie with a thumbs up &

Screenshot of your beginning and final score from this!
Bonus Points if you post and tag! @angela_gargano

DAY 30

WHAT'S NEXT?!
What’s Next?! Suggestions!

Repeat this Program and see how much stronger you are
Continue to do the movements like the Dead Bugs & Bird Dogs
to keep your core nice and strong
Apply to one of the other programs I have in which I will
personally guide you and keep you accountable to your next
journey!
7 Day Strong Feels Good Home Program
30 Day Pull-Up Revolution Program
Program Application Link here:

https://www.angela-gargano.com/programs
Feel Free to Message me with any questions my inbox is always

open to help you! info@angela-gargano.com

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THE CORE

Why I created this program 2

Week 1: Foundations (Days 1 - 7) 3

Week 2: Rise Up (Days 8 - 14) 9

Week 3: Level Up (Days 15 - 21) 15

Week 4: Warrior Week (Days 22 - 30) 21

WHAT DOES THE CORE

30 Day Core Workout Plan Videos for EVERY Move Explanation on

WWW.ANGELA-GARGANO.COM -1- THE CORE REVOLUTION PROGRAM

CORE IS IN EVERY MOVEMENT YOU DO….so you gotta have a strong

Please be sure to join my Strong Feels Good Facebook Group! This is a

WWW.ANGELA-GARGANO.COM -2- THE CORE REVOLUTION PROGRAM

This is the “Just trust me week, I know it

IF YOU MISS A WORKOUT DO NOT DOUBLE

Warm-Up: Cool Down:

WWW.ANGELA-GARGANO.COM -3- THE CORE REVOLUTION PROGRAM

Come back to this page on day 30 to complete your strength test and

_______ Max Plank

_______ Max V-ins in 1 minute

_______ Max Plank

_______ Max Hollow Hold

WWW.ANGELA-GARGANO.COM -4- THE CORE REVOLUTION PROGRAM

Leg Circles: 10 each way Email:

Leg Circles: 10 each way Email:

WWW.ANGELA-GARGANO.COM -5- THE CORE REVOLUTION PROGRAM

Table Top Hold 45 seconds NOTE:

Immediately after you finish do a 30 second Plank Hold

WWW.ANGELA-GARGANO.COM -6- THE CORE REVOLUTION PROGRAM

At this point you should DEF feeling something in your core!

Table Top Hold x 45 seconds NOTE:

Leg Circles x 10 each way

Finisher Challenge: EMOM every Minute on the Minute

Repeat x 3, if you have at least 30 seconds to spare on the EMOM

WWW.ANGELA-GARGANO.COM -7- THE CORE REVOLUTION PROGRAM

REST . . . yes you need to Assignment:

during this process. So Email:

Mobility Day, the majority of times we have pain in our lower

8 minute of the Vinyasa Flow in the Video:

Knee Hugs x 30 seconds on each side

REPEAT x 2 and feel free to foam roll today!

seven fingers & tell me your favorite stretch

WWW.ANGELA-GARGANO.COM -8- THE CORE REVOLUTION PROGRAM

Hollow Holds: Trick to getting into a hollow hold is to start sitting in

WWW.ANGELA-GARGANO.COM -9- THE CORE REVOLUTION PROGRAM

Table Top Hold x 45 seconds Assignment:

WWW.ANGELA-GARGANO.COM - 10 - THE CORE REVOLUTION PROGRAM

Keep going, we are going to start having some more “fun”!

Table Top Hold x 45 seconds Assignment:

does it take you to do 100 V-ins.

Table Top Hold x 45 seconds Assignment:

Single Leg Standing Toe Touch Opposite Hand

WWW.ANGELA-GARGANO.COM - 11 - THE CORE REVOLUTION PROGRAM

Today we are going to roll around a bit… so be ready!

Table Top Hold x 45 seconds Assignment:

Repeat the above sequence until you get to 8!

Record how long this took you!

WWW.ANGELA-GARGANO.COM - 12 - THE CORE REVOLUTION PROGRAM

Keep going, we are going to start having some more “fun”!

Around the Worlds x 6 each way

REST.. another recover day!

your rest day

WWW.ANGELA-GARGANO.COM - 13 - THE CORE REVOLUTION PROGRAM