Sore To The Core 30 Day Challenge PDF

davina.alexandra@hotmail.
com 15 Jun 2015
SORE
TO THE AN ALEXA JEAN FITNESS PROGRAM
CORE
30-Day Ab Program
Copyright 2015 alexajeanbrown.com
davina.alexandra@hotmail.com 15 Jun 2015
Disclaimer
This E-Book (Sore to the Core - Ab Guide) and its associated content are for informa-
tional 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 li-
ability 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 re-
sults 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 1 alexajeanbrown.com

#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

YOU ARE
ENTIRELY
UP TO YOU.
MAKE YOUR BODY.
MAKE YOUR LIFE.
MAKE YOURSELF.
WARM-UP
Stretching before you start your

workout is key to avoiding injury.
Stretch - 3-5 minutes

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

Week 1
TUESDAY
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 20 SECOND
RIGHT SIDE PLANK 30 SECONDS 20 SECONDS REST

Week 1
WEDNESDAY
REST DAY / STRETCH DAY

Week 1
THURSDAY
JACK KNIFE 30 SECONDS 20 SECOND REST
X-CRUNCH 30 SECONDS 20 SECONDS REST

Week 1
FRIDAY
WINDSHIELD WIPERS 45 SECONDS 20 SECOND REST
BURPEES 45 SECONDS 20 SECOND REST
JUMPING JACKS 45 SECONDS 20 SECOND REST
CRUNCHES 45 SECONDS 20 SECONDS REST

Week 1
SATURDAY
REST DAY
Week 1
SUNDAY
REST DAY
Copyright 2015
10 alexajeanbrown.com
Week 2
MONDAY
WINDSHIELD WIPERS 45 SECONDS 20 SECOND REST
CRUNCHES 45 SECONDS 20 SECONDS REST

Week 2
TUESDAY
KNEE TO ELBOW PLANK 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

Week 2
WEDNESDAY
Copyright 2015
Week 2
THURSDAY
REVERSE PLANK 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

Week 2
FRIDAY
BICYCLE CRUNCHES 45 SECONDS 20 SECOND REST
RUSSIAN TWIST 45 SECONDS 20 SECOND REST
PILATE LEG PULL(DOWN)45 SECONDS 20 SECONDS REST

Week 2
SATURDAY
REST DAY
Week 2
SUNDAY
REST DAY
Copyright 2015
Week 3
MONDAY
REVERSE CRUNCHES 30 SECONDS 20 SECOND REST
REVERSE CRUNCHES 30 SECONDS 20 SECONDS REST

Week 3
TUESDAY
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

Week 3
WEDNESDAY
Copyright 2015
Week 3
THURSDAY
KNEE TO ELBOW PLANK 45 SECONDS 20 SECOND REST
JUMPING JACKS 45 SECONDS 20 SECOND REST
JACK KNIFES 45 SECONDS 20 SECOND REST
FLUTTER KICKS 45 SECONDS 20 SECONDS REST

Week 3
FRIDAY
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

Week 3
SATURDAY
REST DAY
Week 3
SUNDAY
REST DAY
Copyright 2015
Week 4
MONDAY
JOG IN PLACE 45 SECONDS 20 SECOND REST
LEFT SIDE PLANK 45 SECONDS 20 SECOND REST
RIGHT SIDE PLANK 45 SECONDS 20 SECONDS REST

Week 4
TUESDAY
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 45 SECONDS 20 SECONDS REST

Week 4
WEDNESDAY
Copyright 2015
Week 4
THURSDAY
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

Week 4
FRIDAY
REVERSE PLANK 45 SECONDS 20 SECONDS REST

Week 4
SATURDAY
REST DAY
Week 4
SUNDAY
REST DAY

BONUS RECIPE
SAUTED GREEK KALE
YOULL 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 o heat, stir in the red pepper akes, and sprinkle feta.
5) Enjoy!
Makes 2 servings. 78 calories per serving: 6g fat, 1g ber, 2g protein
Copyright 2015
BONUS RECIPE
TASTY GREEN SMOOTHIE
YOULL 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 axseed
1 tsp coconut oil
1) Blend all ingredients until smooth
2) Enjoy!
Makes 2 servings. 244 calories per serving, 3g fat, 3g protein

CONNECT WITH ME
INSTAGRAM: @ALEXAJEANFITNESS
EMAIL: ALEXAJEANFITNESS@GMAIL.COM
WEBSITE: ALEXAJEANBROWN.COM
SHARE YOUR PROGRESS

Take a before picture and at the end of each week take a pro-
gress picture.
Post your progress and transformation photos on instagram

#SORETOTHECORE

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davina.alexandra@hotmail.

com 15 Jun 2015

Copyright 2015 1 alexajeanbrown.com

Post your progress and transformation photos

Copyright 2015 2 alexajeanbrown.com

Stretching before you start your

Stretch - 3-5 minutes

Copyright 2015 4 alexajeanbrown.com

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

Copyright 2015 5 alexajeanbrown.com

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 20 SECOND

RIGHT SIDE PLANK 30 SECONDS 20 SECONDS REST

Copyright 2015 6 alexajeanbrown.com

Copyright 2015 alexajeanbrown.com

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

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

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

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

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

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 20 SECONDS REST

Copyright 2015 alexajeanbrown.com

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