3 MONTH

THE
ULTIMATE
CORE PLAN
FIT & BALANCED LIFESTYLE

BY MISS FUNCTIONAL
THIS IS 3 MONTH CORE
TRAINING PROGRAM.

THERE IS A 7 EXERCISE -
CIRCUIT FOR EACH MONTH.

EACH CIRCUIT SHOULD BE

DONE 3 TIMES / WORKOUT.

FOR BEST RESULTS, EVERY

WORKOUT SHOULD BE
DONE AT LEAST 3 TIMES /
WEEK.

THE EXERCISES MUST BE

DONE AFTER A PROPER
WARM-UP AND MUST BE
FOLLOWED BY A
STRECHING SESSION.

FIT & BALANCED LIFESTYLE

BY MISS FUNCTIONAL
 month 1
month 1
1. SEMI SQUAT CORE
TWISTS x 30 sec
2. MOUNTAIN CLIMBERS x
45 sec
3. ALTERNATIVE LEG
RAISES (bent knees) x
20 rep
4. PLANK x 45 sec
5. SIDE PLANK DIPS (easy
version) x 15 reps / side
6. PIKE PLANK x 20 reps
7. BENT KNEE CRUNCHES x
10 reps / leg

*REPEAT CIRCUIT 3 TIMES

2 MIN REST BETWEEN
CIRCUITS*
 1.SEMI SQUAT TWISTS

- keep your knees slightly

flexed, place the stick
(broom- / mopstick) on
your back
- keep your hips facing
forward, knees pointing
slightly outwards and
twist from the core
- DO NOT hold your
breath
 2. MOUNTAIN CLIMBERS

- on your palms
- palms right under your
shoulders
- core engaged
- bring your knees up to your
chest and exhale
- come back in the plank
position without losing the core
engagement and switch legs
- focus on maintaining a
straight spine and straight
elbows
- DO NOT push your butt up in
the ceiling
- DO NOT let your belly 'drag
you down
 3. ALTERNATIVE BENT-KNEE
RAISES

- on your back, lower back

pinned to the ground
- you can place your hands
under your butt for support
- start with your legs up in the
ceiling with bent knees and
alternatively point with your
heels down WITHOUT
'unsticking' your lower back
off the mat
- inhale as you let your leg go
down, exhale as you bring it
up
- go as low as you can while
KEEPING YOUR LOWER BACK
PINNED TO THE MAT.
 4. PLANK x 45 sec

- on your palms
- palms must be placed right
under your shoulders
- spread weight evenly from
palms to toes
- engage the core
- keep still and straight like an
arrow
- breathe through your belly
- DO NOT push your butt up in
the ceiling
- DO NOT let your belly 'drag'
you down
 5. SIDE PLANK DIPS (easy
version)

- lay on your side

- place elbow right below your
shoulder
- elbow should be in the same
line with your booty and heels
- palm of your hand should be in
the same line with your knees
- lift your hips up by engaging
your core WITHOUT changing
the positioning of your hips
- hips stay facing forward
- exhale up
- slowly release and come back
down inhaling
 6. PIKE PLANK

- start from a plank position

- palms right under your
shoulders
- spread your weight evenly
from palms to toes
- lift your butt up in the ceiling
by bringing chest to your
knees
- keep legs and arms straight
- push in your hands and use
your core to lift your butt up
- exhale up, inhaling when
coming back to plank position
- DO NOT let your belly drag
you down when coming back
to plank position
7. BENT-KNEE CRUNCHES

- start on your back

- LOWER BACK PINNED TO
THE MAT
- bring one knee to your
chest and keep the other
one straight on the mat
- lift your chest to your
bent knee and exhale and
SLOWLY come back down
- keep your chin tucked
and try to lift your back off
the mat as high as you can
 MONTH 2
1. SEMI SQUAT CORE TWISTS
x 1 min
2. MOUNTAIN CLIMBERS x 1
min
3. ALTERNATIVE STRAIGHT
LEG RAISES x 20 rep
4. PLANK x 1 min
5. SIDE PLANK DIPS x 12 reps
/ side
6. PIKE PLANK w/ TOE
TOUCH x 10 reps / side
7. BENT KNEE CRUNCHES
(advanced) x 10 reps / leg

*REPEAT CIRCUIT 3 TIMES

2 MIN REST BETWEEN
CIRCUITS*
 1. SEMI-SQUAT TWISTS x 1
MIN

- keep your knees slightly

flexed, place the stick (broom-
/ mopstick) on your back
- keep your hips facing
forward, knees pointing
slightly outwards and twist
from the core
- DO NOT hold your breath
2. MOUNTAIN CLIMBERS X 1 MIN

- on your palms
- palms right under your
shoulders
- core engaged
- bring your knees up to your
chest and exhale
- come back in the plank position
without losing the core
engagement and switch legs
without pausing the movement
- focus on maintaining a straight
spine and straight elbows
- DO NOT push your butt up in the
ceiling
- DO NOT let your belly 'drag you
down'
- DO NOT hold your breath
 3. ALTERNATIVE STRAIGHT LEG
RAISES

- on your back, lower back

pinned to the ground
- you can place your hands under
your butt for support
- start with your legs up in the
ceiling and straight and
alternatively point with your
heels down WITHOUT 'unsticking'
your lower back off the mat
-you can use a weight above
your chest to help you maintain
balance
- inhale as you let your leg go
down, exhale as you bring it up
- go as low as you can while
KEEPING YOUR LOWER BACK
PINNED TO THE MAT.
 4. PLANK X 1 MIN

- on your palms
- palms must be placed right
under your shoulders
- spread weight evenly from
palms to toes
- engage the core
- keep still and straight like an
arrow
- breathe through your belly
- DO NOT push your butt up in
the ceiling
- DO NOT let your belly 'drag'
you down
 5. SIDE PLANK DIPS

- lay on your side

- place elbow right below your
shoulder
- elbow should be in the same
line with your booty and heels
- raise your hips and keep core
engaged
- hips stay facing forward
- DO NOT let your but 'wiggle'
-exhale up
- slowly come down inhaling
 6. PIKE PLANK w/TOE TOUCH

- start from a plank position

- palms right under your
shoulders
- spread your weight evenly from
palms to toes
- lift your butt up in the ceiling by
bringing chest to your knees and
touch the opposite toe with your
hand
- keep legs and arms straight
- push in your hand and use your
core to lift your butt up
- exhale up, inhaling when
coming back to plank position
- DO NOT let your belly drag you
down when coming back to
plank position
- work on one diagonal for 10
reps, then change
 7. BENT-KNEE CRUNCHES
(advanced)

- start on your back

- LOWER BACK PINNED TO THE
MAT
- bring one knee to your chest, lift
the other leg off the mat and keep
it straight
- lift your chest to your bent knee
and exhale and SLOWLY come
back down
- you can place your hands around
the knee for more support but DO
NOT pull it too hard
- keep your chin tucked and try to
lift your back off the mat as high
as you can
- switch legs after you finish your
reps
 month 3
month 3
1. ARMY STYLE SIT-UPS x 8 /
side
2. SLIDING MOUNTAIN
CLIMBERS x 1 min
3. STRAIGHT LEG RAISES
4. PLANK + ALTERNATIVE ARM
RAISES X 10 /ARM
5. SIDE PLANK x 30 sec + SIDE
PLANK DIPS x 10 reps/ side
6. CROUCHING HOVER PLANK
TO PLANK x 10 EXTENSIONS /
leg
7. ALTERNATIVE BENT KNEE
CRUNCHES x 20 reps

*REPEAT CIRCUIT 3 TIMES

2 MIN REST BETWEEN CIRCUITS*
 1. ARMY STYLE SIT-UPS

- start from a straight leg

sitting position with your
arms up
- roll your back on the
mat, roll on your belly and
extend your back and legs
then roll on your back and
sit all the way up
- do 8 reps rolling on one
side then switch sides
- DO NOT hold your breath
 2. SLIDING MOUNTAIN
CLIMBERS

- you'll need two

towels/napkins / papertowels
- place your feet on the towels
- place your hands right under
your shoulders
- keep core engaged
- bring knees up to your chest
by sliding on the ground
- DO NOT lift your butt to the
ceiling
- DO NOT let your bell 'drag'
you down
- breathe and focus on
keeping your spine and
elbows straight and your core
engaged
 3. STRAIGHT LEG RAISES

- on your back, lower back

pinned to the ground
- you can place your hands under
your butt for support
- start with your legs up in the
ceiling and straight and point with
your heels down WITHOUT
'unpinning' your lower back off
the mat
- inhale as you let your legs go
down, exhale as you bring them
up
- go as low as you can while
KEEPING YOUR LOWER BACK
PINNED TO THE MAT.

BEND YOUR KNEES IF YOU

CAN'T DO ALL THE REPS WITH
STRAIGHT LEGS
DO NOT UNPIN YOU LOWER
BACK OFF THE MAT
 4. PLANK + ALTERNATIVE ARM
RAISES

- on your palms
- palms must be placed right under
your shoulders
- spread weight evenly from palms
to toes
- engage the core
- lift your arm off the mat
*WITHOUT BALANCING YOUR HIPS
(BUTT)* and bring it front to back
with your elbows straight then
switch arms
- keep still and straight like an
arrow
- breathe through your belly
- DO NOT push your butt up in the
ceiling
- DO NOT let your belly 'drag' you
down
 5. SIDE PLANK x 30 sec
SIDE PLANK DIPS x 10 rep / side

- lay on your side

- place elbow right below your
shoulder
- elbow should be in the same line
with your booty and heels
- raise your hips and keep core
engaged
- hips stay facing forward and
keep this position for 30 sec

- now dip down

- DO NOT let your but 'wiggle'
-exhale up
- slowly come down inhaling
 6. CROUCHING HOVER
PLANK x 30 sec TO PLANK x
10 EXTENSIONS / leg

- start from a quadruped

position and lift your knees
5-10 cm above the ground
- engage your core and keep
this position for 30 sec

- now extend your legs and

go to a plank position and
come back
- 10 extensions / leg
- keep core engaged
- DO NOT let your belly drag
you down
- keep elbows straight
- breathe constantly
 7. ALTERNATIVE BENT KNEE
CRUNCHES

- start on your back

- LOWER BACK PINNED TO THE
MAT
- bring one knee to your chest, lift
the other leg off the mat and keep
it straight
- lift your chest to your bent knee
and exhale and SLOWLY come
back downand switch legs
- keep your chin tucked and try to
lift your back off the mat as high as
you can
 MAKE SURE YOU EAT
PROTEIN WITH EVERY
MEAL,
NUTRITIOUS CARBS AND
HEALTHY FATS.

SLEEP WELL
AND STAY HYDRATED.

YOU ROCK !

ove ,
L
I S S
M
N AL
C TIO
FUN