Core

Real core work — bracing, flexion, rotation and the anti-rotation nobody does.

48Distinct sessions
4Week block
4Days a week
3Levels

Core movements, animated

The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.

All 177 movements in these sessions

45 Degree Bicycle Twist Knee to Elbow
45 Degree Bicycle Twisting
45 Degree Bicycle Twisting Crunch
45 Degree Side Bend
Ab Crunch Machine
Ab Wheels Rollout
Abdominal Crunches with Hold
Abdominal Stretch
Adductor Dynamic Stretch
Adductor Stretch
Air Bike
Air Bike (Alternate View)
Alternate Arm Leg Plank
Alternate Arm Leg Plank Hold
Alternate Arm Leg Plank Rest Pause
Alternate Leg Raise
Alternate Leg Raise from Reverse Plank Position
Alternate Leg Raise with Head
Alternate Leg Raise with Head Up
Alternate Lying Floor Leg Raise
Alternate Oblique Crunch
Alternate Single Leg Raises Plank
Alternating Heel Touches
Alternating Oblique Sit Ups
Ankle Circles
Assisted Sit Ups
Assisted Sit-Up
Back Forward Leg Swings
Back Supported Hanging Knee Raises
Backward Abdominal Stretch
Ball Sit-Up
Band Bicycle Crunch
Band Side Bend
Barbell Landmine Side Bend
Barbell Press Sit Ups
Barbell Roll Out
Barbell Seated Twist on Exercise Ball
Barbell Side Bends
Belly Twist
Bench Knee Tuck
Bent Knee Hip Raises
Bent Over Twist
Bicycles
Bicycling - Stationary
Bodyweight Windmill
BOSU - Crunches
Bottoms Up
Bridge (Beginner)
Bridge (Intermediate)
Butterfly Yoga Pose
Cable Core Palloff Press
Cable Twist (Up-Down)
Captains Chair Leg Raise
Captains Chair Straight Leg Raise
Chest Lift with Rotation
Cobra Pose
Cobra Side Ab Stretch
Copenhagen Plank
Core Stretch
Crab Twist Toe Touch
Criss Cross Leg Raises
Cross Body Crunches
Crunch Leg Raise
Crunch with Medicine Ball
Dead Bug Extended Arms
Decline Bench Oblique Crunches Dumbbells
Decline Bent Leg Reverse Crunch
Decline Sit Ups Dumbbells
Diagonal Chop Left
Diagonal Chop Right
Dumbbell Close Grip Shoulder Press Sit Up
Dumbbell Decline Overhead Sit-Up
Dumbbell Decline Sit-Up
Dumbbell Diagonal Chop
Dumbbell Elbow Side Plank
Dumbbell Half Kneeling Wood Chopper
Dumbbell Hand Side Plank
Dumbbell Kneeling Wood Chopper
Dumbbell Low Windmill
Dumbbell Overhead Sit-Up
Dumbbell Side Plank Up Down
Dumbbell Side Plank with Rear Fly
Dumbbell Single Arm Starfish Crunch
Dumbbell Starfish Crunch Alternating
Dumbbell Straight Arm Crunch
Dumbbell Straight Leg Russian Twist
Dumbbell V-Up
Dynamic Leg Swing
Easy Pose
Elbow Push Plank Up
Elbow-Up and Down Dynamic Plank
Elliptical (Cross Trainer)
Exercise Ball Body Saw
Flat Bench Lying Leg Raises
Front Leg Swings
Glute Stretch - One Knee To Chest
Hanging Oblique Crunches
High Knee Twist
High Resistance Band Kneeling Crunch
Hold the World Med Ball
Hollow Hold
Kettlebell Situp Press
Knee Circles
L Sit Hold
Landmine Hollow Hold
Landmine Kneeling Twist
Landmine Russian Twist
Leg Raise with Hip Extension
Leg Raises (Straight Legs)
Long Lever Plank
Lying (Prone) Abdominal Stretch
Lying Abs Resistance Band
Lying Bent Knee Cross Glutes Stretch
Lying Double Knee-To-Chest Stretch
Lying Knee Roll-Over Stretch
Lying Side Leg Raises
Med Ball Half Kneeling Wood Choppers
Med Ball Side Wall Slams
Over Head Weight Sit Up
Over Weight Ab Crunch
Overhead Lat Stretch
Pigeon Glutes Stretch
Pigeon Stretch
Plank
Plank Jack
Plank Knee Tucks
Plank Reach Through
Plank Shoulder Taps
Plate Hollow Hold
Plate Side Bends
Plate Standing Twist
Plate Wood Chopper
PNF Glute Stretch
Prone Hip Circles
Resistance Band Lying Bent Knee Raise
Resistance Band Lying Leg Raise
Resistance Band Side Plank Glute Raise
Reverse Ab Wheel Rollout
Reverse Crunch with Kick Out
Reverse Crunches
Reverse Plank
Rising Stomach Stretch
Rowing - Stationary
Running - Treadmill
Russian Twist
Russian Twist with Dumbbell
Russian Twist with Medicine Ball
Seated Barbell Twists
Seated Figure Four with Twist Glute Stretch
Seated Flutter Kicks
Seated Spinal Twist (Advanced)
Seated Spinal Twist (Beginner)
Seated V Up
Seated Wide Legged Adductor Stretch
Side Plank
Side Plank Oblique Crunch
Sit Ups
Skipping
Sledgehammer Swings
Smith Machine Hip Raise
Spider Plank
Stability Ball Abdominal Twist
Standing Adductor Stretch
Standing Barbell Twist|seated-barbell-twist
Standing Knee To Chest Stretch
Standing Lateral Stretch
Standing Oblique Crunch
Standing Wide Knee Adductor Stretch
Suspension Trainer with Grips Hanging Leg Hip Raise
Suspension Trainer with Grips Hanging Straight Leg Hip Raise
TRX Fallouts
Unilateral Front Plank
Unilateral Plank
V Ups
V-Sit Twist (Medicine Ball)
Walkout
Weighted Crunches

Core workout groups

Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.

01 Core24 sessions · 144 main slots View group

Abdominals: 95 main slots
Obliques: 46 main slots
Abductors: 3 main slots

WORKOUT ANIMATION45 Degree Bicycle Twist Knee to Elbow

Choose movement

45 Degree Bicycle Twist Knee to Elbow
Ab Wheels Rollout
Ab Crunch Machine
Abdominal Crunches with Hold
Air Bike

24 workouts

Core — Week 1 Day 1 (Advanced)
Core — Week 1 Day 1 (Beginner)
Core — Week 1 Day 1 (Intermediate)
Core — Week 1 Day 3 (Advanced)
Core — Week 1 Day 3 (Beginner)
Core — Week 1 Day 3 (Intermediate)
Core — Week 2 Day 1 (Advanced)
Core — Week 2 Day 1 (Beginner)
Core — Week 2 Day 1 (Intermediate)
Core — Week 2 Day 3 (Advanced)
Core — Week 2 Day 3 (Beginner)
Core — Week 2 Day 3 (Intermediate)
Core — Week 3 Day 1 (Advanced)
Core — Week 3 Day 1 (Beginner)
Core — Week 3 Day 1 (Intermediate)
Core — Week 3 Day 3 (Advanced)
Core — Week 3 Day 3 (Beginner)
Core — Week 3 Day 3 (Intermediate)
Core — Week 4 Day 1 (Advanced)
Core — Week 4 Day 1 (Beginner)
Core — Week 4 Day 1 (Intermediate)
Core — Week 4 Day 3 (Advanced)
Core — Week 4 Day 3 (Beginner)
Core — Week 4 Day 3 (Intermediate)

02 Hips Core12 sessions · 48 main slots View group

Abdominals: 36 main slots
Obliques: 12 main slots

WORKOUT ANIMATIONBodyweight Windmill

Choose movement

Bodyweight Windmill
Dumbbell Low Windmill
Sledgehammer Swings
Unilateral Front Plank
Alternate Arm Leg Plank

12 workouts

Core — Hips and Core, Week 1 Day 2 (Advanced)
Core — Hips and Core, Week 1 Day 2 (Beginner)
Core — Hips and Core, Week 1 Day 2 (Intermediate)
Core — Hips and Core, Week 2 Day 2 (Advanced)
Core — Hips and Core, Week 2 Day 2 (Beginner)
Core — Hips and Core, Week 2 Day 2 (Intermediate)
Core — Hips and Core, Week 3 Day 2 (Advanced)
Core — Hips and Core, Week 3 Day 2 (Beginner)
Core — Hips and Core, Week 3 Day 2 (Intermediate)
Core — Hips and Core, Week 4 Day 2 (Advanced)
Core — Hips and Core, Week 4 Day 2 (Beginner)
Core — Hips and Core, Week 4 Day 2 (Intermediate)

03 Spec Obliques12 sessions · 48 main slots View group

Obliques: 48 main slots

Spec Obliques approved primary muscle map

WORKOUT ANIMATIONBodyweight Windmill

Choose movement

Bodyweight Windmill
Dumbbell Low Windmill
Med Ball Side Wall Slams
45 Degree Bicycle Twist Knee to Elbow
45 Degree Bicycle Twisting Crunch

12 workouts

Core — Obliques, Week 1 Day 4 (Advanced)
Core — Obliques, Week 1 Day 4 (Beginner)
Core — Obliques, Week 1 Day 4 (Intermediate)
Core — Obliques, Week 2 Day 4 (Advanced)
Core — Obliques, Week 2 Day 4 (Beginner)
Core — Obliques, Week 2 Day 4 (Intermediate)
Core — Obliques, Week 3 Day 4 (Advanced)
Core — Obliques, Week 3 Day 4 (Beginner)
Core — Obliques, Week 3 Day 4 (Intermediate)
Core — Obliques, Week 4 Day 4 (Advanced)
Core — Obliques, Week 4 Day 4 (Beginner)
Core — Obliques, Week 4 Day 4 (Intermediate)

What is in the block

Every session in Core, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.

48 sessions
4 weeks
4 days a week
Beginner / Intermediate / Advanced

Beginner16 sessions · 4 weeks

Week 1 · Day 16 exercises · 24 sets
Week 1 · Day 24 exercises · 18 sets
Week 1 · Day 36 exercises · 23 sets
Week 1 · Day 44 exercises · 19 sets
Week 2 · Day 16 exercises · 24 sets
Week 2 · Day 24 exercises · 18 sets
Week 2 · Day 36 exercises · 24 sets
Week 2 · Day 44 exercises · 19 sets
Week 3 · Day 16 exercises · 26 sets
Week 3 · Day 24 exercises · 21 sets
Week 3 · Day 36 exercises · 26 sets
Week 3 · Day 44 exercises · 19 sets
Week 4 · Day 16 exercises · 26 sets
Week 4 · Day 24 exercises · 21 sets
Week 4 · Day 36 exercises · 26 sets
Week 4 · Day 44 exercises · 19 sets

Intermediate16 sessions · 4 weeks

Week 1 · Day 16 exercises · 24 sets
Week 1 · Day 24 exercises · 18 sets
Week 1 · Day 36 exercises · 24 sets
Week 1 · Day 44 exercises · 18 sets
Week 2 · Day 16 exercises · 24 sets
Week 2 · Day 24 exercises · 18 sets
Week 2 · Day 36 exercises · 24 sets
Week 2 · Day 44 exercises · 19 sets
Week 3 · Day 16 exercises · 26 sets
Week 3 · Day 24 exercises · 21 sets
Week 3 · Day 36 exercises · 26 sets
Week 3 · Day 44 exercises · 18 sets
Week 4 · Day 16 exercises · 26 sets
Week 4 · Day 24 exercises · 21 sets
Week 4 · Day 36 exercises · 26 sets
Week 4 · Day 44 exercises · 19 sets

Advanced16 sessions · 4 weeks

Week 1 · Day 16 exercises · 26 sets
Week 1 · Day 24 exercises · 21 sets
Week 1 · Day 36 exercises · 26 sets
Week 1 · Day 44 exercises · 21 sets
Week 2 · Day 16 exercises · 26 sets
Week 2 · Day 24 exercises · 21 sets
Week 2 · Day 36 exercises · 26 sets
Week 2 · Day 44 exercises · 21 sets
Week 3 · Day 16 exercises · 26 sets
Week 3 · Day 24 exercises · 21 sets
Week 3 · Day 36 exercises · 26 sets
Week 3 · Day 44 exercises · 21 sets
Week 4 · Day 16 exercises · 26 sets
Week 4 · Day 24 exercises · 21 sets
Week 4 · Day 36 exercises · 26 sets
Week 4 · Day 44 exercises · 21 sets

What this block is

Core runs as a 4-week block, 4 days a week, and there are 48 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.

It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.

It carries the Recomp nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.

Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.

How you actually get it

Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.

Browse the whole library

Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.

Browse Core →

The rest of the Specialisation tier

Four weeks pointed at one thing, with enough around it to keep you balanced.

Browse another tier

Want core built into a plan?

You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.

Build my plan

The 48 sessions on this page are counted from the live library, excluding anything retired. Back to the Specialisation tier · the whole library.