Sore To The Core Final PDF

akikifarashinta@yahoo.
com 31 May 2015
SORE
TO THE
AN ALEXA JEAN FITNESS PROGRAM
CORE
30-Day Ab Program
Copyright 2015
alexajeanbrown.com
akikifarashinta@yahoo.com 31 May 2015
Disclaimer
This E-Book (Sore to the Core - Ab Guide) and its associated content are for informational 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 liability 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 results 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
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
Copyright 2015
alexajeanbrown.com
YOU ARE
ENTIRELY
UP TO YOU.
MAKE YOUR BODY.
MAKE YOUR LIFE.
MAKE YOURSELF.
Copyright 2015
alexajeanbrown.com
WARM-UP
Stretching before you start your
workout is key to avoiding injury.
Stretch - 3-5 minutes
Copyright 2015
alexajeanbrown.com
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
Copyright 2015
alexajeanbrown.com
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
RIGHT SIDE PLANK
Copyright 2015
20 SECOND
30 SECONDS
20 SECONDS REST
alexajeanbrown.com
Week 1
WEDNESDAY
REST DAY / STRETCH DAY
Copyright 2015
alexajeanbrown.com
Week 1
THURSDAY
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
alexajeanbrown.com
Week 1
FRIDAY
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
alexajeanbrown.com
Week 1
SATURDAY
REST DAY
SUNDAY
Week 1
REST DAY
Copyright 2015

10
alexajeanbrown.com
Week 2
MONDAY
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
Week 2
TUESDAY
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
Week 2
WEDNESDAY
Copyright 2015

13
alexajeanbrown.com
Week 2
THURSDAY
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
Week 2
FRIDAY
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
Copyright 2015
20 SECONDS REST
alexajeanbrown.com
Week 2
SATURDAY
REST DAY
SUNDAY
Week 2
REST DAY
Copyright 2015

16
alexajeanbrown.com
Week 3
MONDAY
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
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
Copyright 2015
alexajeanbrown.com
Week 3
WEDNESDAY
Copyright 2015

19
alexajeanbrown.com
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
BURPEES
45 SECONDS
20 SECOND REST
FLUTTER KICKS
45 SECONDS
20 SECONDS REST
Copyright 2015
alexajeanbrown.com
Week 3
FRIDAY
PLANK
45 SECONDS
20 SECOND REST
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
Copyright 2015
alexajeanbrown.com
Week 3
SATURDAY
REST DAY
SUNDAY
Week 3
REST DAY
Copyright 2015

22
alexajeanbrown.com
Week 4
MONDAY
PLANK
45 SECONDS
20 SECOND REST
JOG IN PLACE
45 SECONDS
20 SECOND REST
LEFT SIDE PLANK
45 SECONDS
20 SECOND REST
BURPEES
45 SECONDS
20 SECOND REST
RIGHT SIDE PLANK
45 SECONDS
20 SECONDS REST
Copyright 2015
alexajeanbrown.com
Week 4
TUESDAY
FLUTTER KICKS
45 SECONDS
20 SECOND REST
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
20 SECONDS REST
Copyright 2015
45 SECONDS
alexajeanbrown.com
Week 4
WEDNESDAY
Copyright 2015

25
alexajeanbrown.com
Week 4
THURSDAY
PLANK
30 SECONDS
20 SECOND REST
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
Copyright 2015
alexajeanbrown.com
Week 4
FRIDAY
RUSSIAN TWIST
45 SECONDS
20 SECOND REST
BURPEES
45 SECONDS
20 SECOND REST
FLUTTER KICKS
45 SECONDS
20 SECOND REST
CRUNCHES
45 SECONDS
20 SECOND REST
REVERSE PLANK
45 SECONDS
20 SECONDS REST
Copyright 2015
alexajeanbrown.com
Week 4
SATURDAY
REST DAY
SUNDAY
Week 4
REST DAY
Copyright 2015
alexajeanbrown.com
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

29
alexajeanbrown.com
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
Copyright 2015
alexajeanbrown.com
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 progress picture.
Post your progress and transformation photos on instagram
#SORETOTHECORE
Copyright 2015
31
alexajeanbrown.com

Sore To The Core Final PDF

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akikifarashinta@yahoo.

com 31 May 2015

AN ALEXA JEAN FITNESS PROGRAM

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

LEFT SIDE PLANK

RIGHT SIDE PLANK

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

LEFT ARM PLANK

RIGHT ARM PLANK

akikifarashinta@yahoo.com 31 May 2015

PILATE LEG PULL(DOWN)45 SECONDS

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

PILATE TOE TAPS

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

LEFT SIDE CRUNCH

RIGHT SIDE CRUNCH

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

LEFT SIDE PLANK

RIGHT SIDE PLANK

akikifarashinta@yahoo.com 31 May 2015

PILATE LEG PULLS(UP) 45 SECONDS

PILATE LEG PULLS(DOWN)45 SECONDS

PILATE TOE TAPS

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

RIGHT SIDE CRUNCH

LEFT SIDE CRUNCH

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

akikifarashinta@yahoo.com 31 May 2015

SHARE YOUR PROGRESS

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