Tish Halle

Great. Added some of your latest IG post....

Annette

Didn’t have a roller, so I opted for us three sets of another ab exercise along with the one I did below

Overhead transfers.. new favorite core exercise! Also, humbling😄

Lindsay

Did abs those morning but forgot to log. Substituted farmers carry with crunches and my kettle bell.

Those were hard and my back went to arch during the last set of exercises

Nice finisher, but power is gone now...ready for rest days

I did the exercises from abs 2 strengthening,
 since I do not gave a cable machine etc.

Did your IG exercises, since no reel. Will go down now to hang on my rings in the garden...

This is where your strength comes to life.

Core Foundations 3.0: Strengthen is the final phase of the Core Foundations program, designed to help you take everything you’ve built and apply it under load. With the introduction of weighted core exercises, you’ll challenge your stability, control, and overall strength in a more advanced way.

By now, you’ve developed the awareness and coordination needed to move with intention. In this phase, you’ll use resistance to deepen that strength—building a more powerful, resilient core that supports heavier lifting, better movement, and long-term function. Many of these exercises require gym equipment, but you can also do several at home with weights, a hanging bar, a bench, and a stability ball.

In this phase, the number of exercises per session reduces because we are increasing the load and intensity. Building core strength becomes more efficient as you become stronger. You don't need to complicate it. Simple moves the needle. The program is 3 days a week for 15 minutes. Build one rest day in between so you're not doing consecutive days of training.

Over the next four weeks, you will learn what exercises your body responds best to. At the completion of this phase, you can keep the momentum going by repeating those same exercises that you felt your body responded the best to and sticking to the same structure. 

For example, I have found that doing one upper ab and one lower ab exercise two days a week, and then one upper and one twisting movement on the third day, is the perfect combo for building my abs. I do this after my lower body day lifts. I hit abs three days a week, 3 sets of 10+ reps for each movement. Nothing complicated, but slowly this has been the framework for growing my abs and strengthening my core. 

Tip: anything weighted for upper and anything hanging for lower with weights is going to move the needle. 

You’ve built the foundation. 
Now it’s time to get stronger. 💪✨

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Amy Donohue

Amy Donohue

Core Foundations 3.0 Strengthen

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