Exercise

2025 Cortisol Recode

.plyr__control--overlaid{
color: #ff7755 !important; background: #000 !important;text-color: #fff !important;-webkit-font-smoothing: antialiased !important;direction: ltr !important;box-sizing: inherit !important;cursor: pointer !important;flex-shrink: 0 !important; overflow: visible !important; border: 0 !important; border-radius: 100% !important; color: #fff !important;left: 50% !important;opacity: .9 !important;padding: 10px !important;position: absolute !important;top: 50% !important;transform: translate(-50%,-50%) !important; transition: .3s !important;z-index: 2 !important; background: #ff7755 !important;box-shadow: #4a4a4a40 0 0 27px !important;font: inherit !important;line-height: inherit !important;width: auto !important;touch-action: manipulation !important;display: block !important;
}
.plyr__control--overlaid svg{
color: #ff7755 !important;text-color: #fff !important;-webkit-font-smoothing: antialiased !important;direction: ltr !important;cursor: pointer !important;color: #fff !important;font: inherit !important;line-height: inherit !important;box-sizing: inherit !important;display: block !important;fill: currentColor !important;height: 18px !important;pointer-events: none !important;width: 18px !important;left: 2px !important;position: relative !important;
}

Follow Along Workouts

All you need is 3M squared of space

The Workouts have built in timers for each circuit.

Start with the bodyweight first in the CORE30 Bodyweight A

Master your body and the benefits you will achieve when starting the weights will be so much more.

I've had elite military struggle to complete 10 sets with full range of movement at max speed...approx 30 full pushups in 20 seconds

Your only competition is yourself, your first workout will be to find your baseline, everything after that will be aiming at you improving

Do NOT do 2 consecutive days in a row, if you are working hard enough you will not need to.

Nobody wants stupid ego fueled injuries.

RPE

Core30 Dbells A,B & C can be started with only 2 Dumbbells....easy :)))

You will see the recommended weights for your level. you might need to have 2 or 3 different weight selections for different exercises if you are more experienced to get max benefit.

If your weight selection is maxing you out at 6 reps per exercise that's ok, but if you find your technique is struggling and risking injury lower the weight and aim for more reps

Do any 1 of these full-body workouts, every other day to allow adequate recovery.

E.g Mon-Wed-Fri or Tues-Thurs-Sat

You can do cardio of your choice on the days in between but be careful of overloading your Central nervous system.

Exercises stimulates change, its during your nutrition and recovery that change actually happens.

Watch the intro
Always do the 3 min warmup at least once
Then choose a Tabata workout to follow along
Sets 1 and 2 could be part of your warmup, gradually increasing towards max strength, power and intensity.
Sets 3 onwards you should be well warmed up and giving 100% effort
Aim for 5-10 total sets of each full workout video.
Stretch and Cool Down
Too easy?
Are you giving 100% effort for the time frames with maximum resistance?
You should be starting with 2 x 20 pound dumb bells as a beginner once you can complete 10 sets of Core30 Bodyweight
If your heart rate is not above 130 you are not working hard enough

TABATA SCIENCE EXPLAINED
^^700+ TRANSFORMATIONS HAVE USED THIS^^

ZERO EQUIPMENT - Learn To Control Your Body

CORE30 BODYWEIGHT A

Aiming For 12-30 Reps Each Exercise

BEGINNER DUMBBELLS

Beginner Weight

INTERMEDIATE DUMBBELLS

Intermediate Weights

ADVANCED DUMBBELLS

Advanced Weights

CORE30 DUMBBELLS A

Aiming For 6-15 reps per exercise

CORE30 DUMBBELLS B

Aiming For 6-15 reps per exercise

CORE30 DUMBBELLS C

Aiming For 6-15 reps per exercise

BONUS Follow Along Workouts

10 MINUTES ABS

Keep great technique and control

HIP MOBILITY

To increase muscle length stretches must be 2mins plus

MED BALL CORE KILLER

I'm using a 22 pound med ball. Keep great technique and control

Workout progression mindset-1 more rep-always improving!

If you are not tracking properly what you are doing, you will never win long term!

regressions & progressions

posture fix for deadlift & row movements

chest activation tips for db press

position tips for stronger single arm rows-114 pound

Warming up properly for larger weights

Avoid Injuries & get more from your workouts by warming up strategically.

Many people only do about 50% of what they are capable of in the gym by not warming up properly to help them reach peak performance.

I've helped many clients 2-3 x their strength simply by showing them how to mobilize and warm up strategically.

Warming up in the right way minimizes injury risk and maximize potential

This process is only a guideline, you can adjust this to suit your own personal preferences but the golden rule is that after your general full body warmup you will need to do a movement specific warm up for each new movement pattern if lifting heavier weights.

If your workout routine has let's say squats followed by lunges, because both exercises are very similar movement patterns, in that your knees bend approx 90 degrees then you will not need to warm up with as many sets for lunges after already doing squats.

Always air on the side of caution though and test movements with lighter weights to make sure your joints, tendons and ligaments are ready to handle extra weight for actual working sets.

The more weight that you can lift in your working sets, the more warm up sets you will need to get to your working set goal weight

And keep the reps low on your warmup sets so you don't take away from your potential of your actual working set weights.

General warm up rules I follow :

?20% of working weight x 5-10reps rest 60 seconds

?40% of working weight x 5 reps rest 60 seconds

?60% of working weight x 5 reps rest 60 seconds

?80% of working weight x 3 reps rest 2 minutes

between each set I am mobilizing the joints to minimize injury.

Schedule 1
Schedule 2