Core with Kit

Ab wheel, hanging work and the stability ball. Core training that is actually hard.

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

Core with Kit 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 153 movements in these sessions

3:4 Sit Up
Ab Mat Sit-Up
Ab Wheel Halfway Out
Ab Wheel Left Out
Ab Wheel Pulses
Ab Wheel Right Out
Ab Wheel Take It or Leave It
Ab Wheels Rollout
Abdominal Stretch
Above Head Chest Stretch
Air Bike
Air Twisting Crunch
Alternate Arm Leg Plank
Alternate Arm Leg Plank Rest Pause
Alternate Leg Raise from Reverse Plank Position
Alternate Leg Raise with Head Up
Alternate Oblique Crunch
Alternate Single Leg Raises Plank
Alternating Oblique Sit Ups
Arm Crossover
Arm Crossover Chest Out
Arm Rotation Knee Lift
Arms Behind Back Chest Stretch
Assisted Sit Ups
Back Forward Leg Swings
Back Pec Stretch
Back Supported Hanging Knee Raises
Backward Abdominal Stretch
Ball Sit-Up
Band Bicycle Crunch
Band Decline Sit Up
Band Side Bend
Belly Twist
Bench Decline Ab Sit-Ups
Bent Knee Hip Raises
Bent Over Twist
Bicycles
Bicycling - Stationary
BOSU - Crunches
Brazilian Crunches
Bridge (Beginner)
Bridge (Intermediate)
Cable Crunches
Chest Out Hands Behind (Hold)
Chest Stretch with Exercise Ball
Child Pose Lower Back Stretch
Cobra Full Push Up
Cobra Pose
Cobra Push Up
Cobra Side Ab Stretch
Core Stretch
Corner Wall Chest Stretch
Crab Twist Toe Touch
Criss Cross Leg Raises
Cross Body Lat Stretch - Against A Wall
Crunch (Arms Straight)
Crunch Leg Raise
Crunches
Crunches Hands Overhead
Crunches Legs On Exercise Ball
Crunches On An Exercise Ball
Dead Bug Extended Arms
Decline Bench Full Sit Up
Decline Bench Oblique Crunches Bodyweight
Decline Bent Leg Reverse Crunch
Decline Levitating Sit Ups Bodyweight
Decline Sit Up
Diagonal Chop Left
Diagonal Chop Right
Dumbbell Diagonal Chop
Dumbbell Elbow Side Plank
Dumbbell Half Kneeling Wood Chopper
Dumbbell Hand Side Plank
Dumbbell Kneeling Wood Chopper
Dumbbell Side Plank Up Down
Dumbbell Side Plank with Rear Fly
Dumbbell Starfish Crunch Alternating
Dumbbell Straight Arm Crunch
Dumbbell Straight Arm Twisting Sit-Up
Dumbbell Straight Leg Russian Twist
Dynamic Back Stretch
Dynamic Leg Swing
Easy Pose
Elliptical (Cross Trainer)
Exercise Ball - Upper Back Stretch
Exercise Ball Back Extension with Hands Behind Head
Exercise Ball Body Saw
Exercise Ball Lat Stretch
Exercise Ball Lying Side Lat Stretch
Exercise Ball Sit Ups
Flat Bench Lying Leg Raises
Flat Knee Raise
Front Leg Swings
Hanging Leg Raises
High Knee Twist
High Resistance Band Kneeling Crunch
Hyper-Extension Over An Exercise Ball
Jackknife
Kneeling Reach Forward Stretch
Landmine Kneeling Twist
Lat Stretch
Lats Stretch Elbow on Wall
Lats Stretch on Wall
Leg Raises (Straight Legs)
Long Arm Crunches
Lying (Prone) Abdominal Stretch
Lying Knee Roll-Over Stretch
Lying Knees to Floor Lower Back Stretch
Lying Side Leg Raises
Med Ball Side Wall Slams
Middle Crunches
Oblique Crunches
Overhead Lat Stretch
Pelvic Tilt Into Bridge
Plank
Plank Individual Arm Reach
Plank Jack
Plank Knee Tucks
Plank Shoulder Taps
Plate Standing Twist
Prone Hip Circles
Raised Leg Crunch
Reaching Lat Stretch
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
Seated Barbell Twists
Seated Floor Crunches
Seated Flutter Kicks
Seated Spinal Twist (Advanced)
Seated Spinal Twist (Beginner)
Seated V Up
Side Lying Floor Stretch
Side Plank
Side Plank Oblique Crunch
Situps
Skipping
Stability Ball Pec Stretch
Standing Barbell Twist|seated-barbell-twist
Standing Cable Oblique Twist
Standing Lateral Stretch
Standing Oblique Crunch
Star Crunches
Unilateral Front Plank
Unilateral Plank
Wheels to Heaven
Wheels to Toes

Core with Kit workout groups

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

01 Core Abwheel12 sessions · 48 main slots View group

Abdominals: 48 main slots

Core Abwheel approved primary muscle map

WORKOUT ANIMATIONAb Wheels Rollout

Choose movement

Ab Wheels Rollout
Ab Wheel Halfway Out
Ab Wheel Left Out
Ab Wheel Pulses
Ab Wheel Right Out

12 workouts

Core with Kit — Ab Wheel Core, Week 1 Day 1 (Advanced)
Core with Kit — Ab Wheel Core, Week 1 Day 1 (Beginner)
Core with Kit — Ab Wheel Core, Week 1 Day 1 (Intermediate)
Core with Kit — Ab Wheel Core, Week 2 Day 1 (Advanced)
Core with Kit — Ab Wheel Core, Week 2 Day 1 (Beginner)
Core with Kit — Ab Wheel Core, Week 2 Day 1 (Intermediate)
Core with Kit — Ab Wheel Core, Week 3 Day 1 (Advanced)
Core with Kit — Ab Wheel Core, Week 3 Day 1 (Beginner)
Core with Kit — Ab Wheel Core, Week 3 Day 1 (Intermediate)
Core with Kit — Ab Wheel Core, Week 4 Day 1 (Advanced)
Core with Kit — Ab Wheel Core, Week 4 Day 1 (Beginner)
Core with Kit — Ab Wheel Core, Week 4 Day 1 (Intermediate)

02 Core Hanging12 sessions · 48 main slots View group

Abdominals: 36 main slots
Obliques: 12 main slots

Core Hanging approved primary muscle map

WORKOUT ANIMATIONAb Mat Sit-Up

Choose movement

Ab Mat Sit-Up
Crunches
Air Twisting Crunch
Alternate Oblique Crunch
Assisted Sit Ups

12 workouts

Core with Kit — Hanging Core, Week 1 Day 2 (Advanced)
Core with Kit — Hanging Core, Week 1 Day 2 (Beginner)
Core with Kit — Hanging Core, Week 1 Day 2 (Intermediate)
Core with Kit — Hanging Core, Week 2 Day 2 (Advanced)
Core with Kit — Hanging Core, Week 2 Day 2 (Beginner)
Core with Kit — Hanging Core, Week 2 Day 2 (Intermediate)
Core with Kit — Hanging Core, Week 3 Day 2 (Advanced)
Core with Kit — Hanging Core, Week 3 Day 2 (Beginner)
Core with Kit — Hanging Core, Week 3 Day 2 (Intermediate)
Core with Kit — Hanging Core, Week 4 Day 2 (Advanced)
Core with Kit — Hanging Core, Week 4 Day 2 (Beginner)
Core with Kit — Hanging Core, Week 4 Day 2 (Intermediate)

03 Core Ball12 sessions · 48 main slots View group

Abdominals: 24 main slots
Lower Back: 12 main slots
Lats: 7 main slots
Chest: 5 main slots

WORKOUT ANIMATIONBall Sit-Up

Choose movement

Ball Sit-Up
BOSU - Crunches
Exercise Ball Body Saw
Chest Stretch with Exercise Ball
Exercise Ball - Upper Back Stretch

12 workouts

Core with Kit — Stability Ball Core, Week 1 Day 3 (Advanced)
Core with Kit — Stability Ball Core, Week 1 Day 3 (Beginner)
Core with Kit — Stability Ball Core, Week 1 Day 3 (Intermediate)
Core with Kit — Stability Ball Core, Week 2 Day 3 (Advanced)
Core with Kit — Stability Ball Core, Week 2 Day 3 (Beginner)
Core with Kit — Stability Ball Core, Week 2 Day 3 (Intermediate)
Core with Kit — Stability Ball Core, Week 3 Day 3 (Advanced)
Core with Kit — Stability Ball Core, Week 3 Day 3 (Beginner)
Core with Kit — Stability Ball Core, Week 3 Day 3 (Intermediate)
Core with Kit — Stability Ball Core, Week 4 Day 3 (Advanced)
Core with Kit — Stability Ball Core, Week 4 Day 3 (Beginner)
Core with Kit — Stability Ball Core, Week 4 Day 3 (Intermediate)

04 Core12 sessions · 64 main slots View group

Abdominals: 48 main slots
Obliques: 15 main slots
Abductors: 1 main slots

WORKOUT ANIMATION3:4 Sit Up

Choose movement

3:4 Sit Up
Air Bike
Alternate Arm Leg Plank
Alternate Arm Leg Plank Rest Pause
Alternate Leg Raise from Reverse Plank Position

12 workouts

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

What is in the block

Every session in Core with Kit, 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 14 exercises · 16 sets
Week 1 · Day 24 exercises · 17 sets
Week 1 · Day 34 exercises · 16 sets
Week 1 · Day 44 exercises · 18 sets
Week 2 · Day 14 exercises · 16 sets
Week 2 · Day 24 exercises · 17 sets
Week 2 · Day 34 exercises · 16 sets
Week 2 · Day 46 exercises · 24 sets
Week 3 · Day 14 exercises · 19 sets
Week 3 · Day 24 exercises · 21 sets
Week 3 · Day 34 exercises · 19 sets
Week 3 · Day 46 exercises · 26 sets
Week 4 · Day 14 exercises · 19 sets
Week 4 · Day 24 exercises · 21 sets
Week 4 · Day 34 exercises · 19 sets
Week 4 · Day 44 exercises · 20 sets

Intermediate16 sessions · 4 weeks

Week 1 · Day 14 exercises · 16 sets
Week 1 · Day 24 exercises · 17 sets
Week 1 · Day 34 exercises · 16 sets
Week 1 · Day 46 exercises · 24 sets
Week 2 · Day 14 exercises · 16 sets
Week 2 · Day 24 exercises · 17 sets
Week 2 · Day 34 exercises · 16 sets
Week 2 · Day 46 exercises · 24 sets
Week 3 · Day 14 exercises · 19 sets
Week 3 · Day 24 exercises · 21 sets
Week 3 · Day 34 exercises · 19 sets
Week 3 · Day 46 exercises · 26 sets
Week 4 · Day 14 exercises · 19 sets
Week 4 · Day 24 exercises · 21 sets
Week 4 · Day 34 exercises · 19 sets
Week 4 · Day 44 exercises · 19 sets

Advanced16 sessions · 4 weeks

Week 1 · Day 14 exercises · 19 sets
Week 1 · Day 24 exercises · 21 sets
Week 1 · Day 34 exercises · 19 sets
Week 1 · Day 44 exercises · 20 sets
Week 2 · Day 14 exercises · 19 sets
Week 2 · Day 24 exercises · 21 sets
Week 2 · Day 34 exercises · 19 sets
Week 2 · Day 46 exercises · 26 sets
Week 3 · Day 14 exercises · 19 sets
Week 3 · Day 24 exercises · 21 sets
Week 3 · Day 34 exercises · 19 sets
Week 3 · Day 46 exercises · 26 sets
Week 4 · Day 14 exercises · 19 sets
Week 4 · Day 24 exercises · 21 sets
Week 4 · Day 34 exercises · 19 sets
Week 4 · Day 46 exercises · 26 sets

What this block is

Core with Kit 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 with Kit →

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 with kit 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.