Products / 4 Week Core Routine

All levels

4 Week Core Routine

Three progressive core circuits to build a strong and resilient core for climbing. Train M/W/F and add reps each week to progress.

M/W/F · 20–30 min · all levels

Incorporate these three core sessions into your weekly routine to build a strong and resilient core. Every routine is adjustable to meet your current level — reduce reps or the duration of isometric holds to lower difficulty, or increase them to progress.

Pro tips

Progress week after week by adding more reps or longer isometric hold durations
Add this at the beginning of your climbing session to warm up and avoid skipping it
Train M/W/F for 4 weeks, or every other day for 3–4 weeks

Core 001

3 Rounds — No Rest Between Exercises

10 Butterfly Sit Up
10 Second Hollow Body Hold

Rest 1 minute

3 Rounds

10 Second Side Plank left
10 Second Side Plank right
10 Second Front Plank

Rest 1 minute

2 Rounds

Rest 30 seconds

Core 002

3 Rounds

5 Bar Hang Knee Tucks or Bull Horn Knee Tucks

Rest 20–30 seconds · rest 1 minute after rounds

3 Rounds

Rest 20 seconds · rest 1 minute after rounds

3 Rounds

20 Second Kneeling Side Plank left
20 Second Kneeling Side Plank right
20 Second Front Plank

Rest 30 seconds

Core 003

4 Rounds

10 Second Copenhagen Plank left
10 Second Copenhagen Plank right
20 Second Front Plank

Rest 20 seconds · rest 1 minute after rounds

3 Rounds

10 V Ups
10 Second Hollow Body Hold

Rest 20 seconds · rest 1 minute after rounds

3 Rounds

5 Second Bull Horn L-Sit Hold or Knee Tuck Hold
10 Bull Horn Knee Tucks

Rest 30–45 seconds

Ready to go deeper?

The free guides are your starting point. For a fully custom program built around your goals — apply for 1:1 coaching.

Apply for coaching — $500