Amy Donohue

Core Foundations 1.0

4-Week Bodyweight Core Program

Core Foundations 1.0 is a 4-week, bodyweight-only program designed to help you build a strong, stable core using simple, effective movements you can do at home. In just a few minutes a day, you’ll learn how to properly engage your core, improve control, and create the foundation needed for long-term strength.

Love this app!!! Every workout is challenging and I've had amazing results.

Carrie

Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.

Laura

Clear, strightforward, focused workouts that are enjoyable and effective.

Jess

Goal:
Core Strength

4 weeks program 3 days/week

Level:
All Levels

Location:
Home

Goal:
Core Strength

4 weeks program 3 days/week

Level:
All Levels

Location:
Home

App Features

Reminders

Set workout reminders to stay on track!

Lifetime Access

Once you purchase, you own the program forever!

Notes & Logging

Track your weights, time, and reps. Take notes to capture your thoughts when working out

Streaks

Make sure you stay on track with your goals

Offline Downloads

Workout anywhere - even without internet connection

Video Workouts

Easy-to-follow videos for every workout in the app

Reminders

Set workout reminders to stay on track!

About the program

Core Foundations 1.0 is a 4-week, bodyweight-only program designed to help you build a strong, stable core using simple, effective movements you can do at home or at the gym. In just a few minutes a day, you’ll learn how to properly engage your core, improve control, and create the foundation needed for long-term strength. This program is Phase 1 of a progressive 12-week Core Foundations series that includes 1.0 Bodyweight, 2.0 Build and 3.0 Strength. Here, the focus is on mastering the basics—developing awareness, stability, and consistency so your body is prepared for what comes next. As you build strength and confidence, you’ll be ready to progress into more challenging movements and eventually add resistance to take your core strength even further. The second phase, 2.0 Build, and the third phase, 3.0 Strength, feature advanced movements and weighted core training. Start here. Build your foundation. And when you’re ready, take the next step. 💪

4 weeks of structured core workouts
3 workouts per week (under 15 minutes each)
Bodyweight-only movements—no equipment needed
Simple, easy-to-follow format you can do at home or gym
A focus on proper core engagement, stability, and control

About Amy Donohue

Certified Personal Trainer

I’ve been active my entire life and decided at age 50 to become a NASM Certified Personal Trainer to help women not only in this chapter but those younger women who have lost theirselves in motherhood, careers, etc. When perimenopause changed everything, I stopped chasing exhaustion and rediscovered my power in the weight room. By shifting to strength training, walking, recovery, and a hormone-supportive approach, I became stronger than ever. Now, I’m on a mission to help women rise, reclaim their health, and thrive in this next chapter.

Frequently asked questions

Who is this program for?

You’re new to core training or want to get back to basics You want a quick, effective routine you can stay consistent with You’re building a foundation before progressing to weighted training You prefer at-home workouts with minimal time commitment

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