BUILDING A

BULLETPROOF
CORE
 BUILDING A

BULLETPROOF
CORE
Your guide to
getting strong,
ripped, functional
abs

josh_gangaware
www.irongangfit.com
Master Your Core: The Ultimate Guide
to Effective Core Training
Ever felt like, no matter how many crunches you do,
that dream of a strong, stable, and chiseled core
just keeps slipping through your fingers? You're in
good company. But hang on, here comes the silver
lining—I’ve been down that road, hit the same walls,
and guess what? I found the cheat codes. And I’m
thrilled to pass them on to you in this guide. Get
ready to revolutionize your core workout and start
seeing real results. Excited? Me too. Let’s jump
right in!

IN THIS GUIDE, YOU WILL LEARN:

What the core muscles actually are

When you should put core work into your program
How often to train your core
A core workout template to start crushing your core on your own!

...SO LET’S GET STARTED!

02
Unlocking the Secrets of Your Core Muscles

First up, let's dive into the core of the matter - it's not all about the abs! The core
is this intricate network of muscles that wraps around your abdomen, back, and
even pelvis. Imagine it as the powerhouse linking your upper and lower body
together. Whether you’re reaching down to grab a pencil or getting ready to hit
that perfect golf swing, guess what? It all starts or flows through this powerhouse
center.

What Muscles Really Make Up The Core?

Rectus Abdominis (the "six-pack" muscle) - Flexes the trunk
Internal and External Obliques - Rotate and side-bend the trunk
Transverse Abdominis - Compresses the abdomen and provides deep core stability
Erector Spinae - Extends the trunk and assists with lateral flexion
Pelvic Floor - Supports the pelvic organs and provides stability to the spine
Diaphragm - Assists in creating intra-abdominal pressure to stabilize the spine
Lats - Stabilize the spine and pelvis
Glutes - Stabilize the pelvis

03
Nailing the Timing and Frequency of
Core Training
How Often Should You Train Your Core?
It depends on how you’re training it
Strength/hypertrophy work should be done 2-3 times/week
Stability/Prep work can be done every day

When To Do Your Core Work?

You can do your core work anytime during your workout
Warm-Up/Prep: “Activate“ core to prep the body for a
particular use
Middle of the workout: As a “filler” exercise
At the end of the workout: finisher

04
Different Types of Core Work
3 Types of Core Training
Isolated Core
These are your crunches and planks. They focus on one
muscle group at a time. Essential? Absolutely, for building
that initial strength.

Integrated Core
This involves training the core muscles to work together
with the rest of your body. Single-arm and single-leg
exercises fit right in here.

Dynamic Core
These are exercises that add a twist (sometimes literally)
to your routine, such as medicine ball throws or rotational
lunges. They prepare your core for real-life movements
that require stability and strength.
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THANK YOU
I HOPE YOU'VE FOUND THIS GUIDE USEFUL!

If you are READY to build a bulletproof without

wasting time doing hundreds of sit-ups and endless
planks, then...

Click the link below to download the core training

template I use with my clients!

TRAINING TEMPLATE

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