This program should provide a balanced approach to building total-body core strength with adequate recovery to avoid overtraining. Progression Strategy: - Weeks 1-2: Focus on form, technique, and consistency. Stick to the prescribed rep ranges. - Weeks 3-4: Gradually increase weight, reps, or sets, aiming for progressive overload. Recovery Tips: - Sleep: Aim for 7-9 hours of quality sleep per night for muscle recovery. - Nutrition: Ensure a balanced diet with sufficient protein intake (1.6-2.2g of protein per kg of body weight), healthy fats, and carbs to fuel workouts and recovery. -Hydration- Drink plenty of water throughout the day, especially before, during, and after workouts. - Active Recovery: On rest days, include light activities like walking, yoga, or swimming to promote blood flow and aid recovery.