2-Week Core Schedule

2-Week Core Schedule

2 Seasons

Welcome to a '2-Week Core Focused Fun Moves Schedule'. This schedule was designed to get you moving, feeling good, all while building a positive connection to your core. Prior to starting this schedule I would HIGHLY recommend taking the time to do the 'How To' on Core Tension, Planks, and Side Plank series. You can find those in week-1 of the schedule.

Ideally this schedule is to be completed over a 2-week period, starting whenever you feel comfortable. Download the PDF calendar, and/or Insta template to follow along. There are 5 workouts to be completed each week. Always remember that this schedule is a guideline to help you stay on track with getting moving, feeling good, and having fun. If you miss a day, or need to replace a day with a mellow stretch, or walk absolutely *NO STRESS*.

Some hot tips for having fun during this schedule:

1. Tell a friend, family member, or pal about your schedule. Maybe even get them to join in with you. Movement buddies rule!
2. Check out the 'How To' series for any movements you feel like you need some extra assistance with.
3. Decide what time of the day is best for you to complete your workouts and stick with it. Morning person? Lunch break? After work? Pick a time, schedule it in, and make it happen. Even better if you have your movement buddy ;)
4. If printing out the schedule helps to keep you on track go for it. You can also download the insta template to share with your pals for accountability.
5. Join the AFFM Community Hub :)
6. ALWAYS remember that this schedule was created for YOU. If completing the workouts in 3 weeks works best for you? Do that! Want to add on more workouts into the routine? Go for it! Need more REST days? Take them!
7. Need any help or have Q's? email me at [email protected] or send me a DM @afewfunmoves



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2-Week Core Schedule
  • 2-Week Core Insta Template

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  • Creating Core 'Tension' | HOW TO

    Episode 1

    In this HOW TO I will be showing you the basics on how functional core tension, or bracing. We consider something 'functional' when you can 'load' or move through an entire range of motion that a joint can offer without pain or restriction. A huge factor in successfully performing a lot of the mo...

  • Planks | HOW TO

    Episode 2

    In this HOW TO I will be showing you the basics for proper planking technique. We will go over both the high plank and forearm plank.

    Props Needed: Just your mat!

    Why I love Planks? They are a fantastic way to train full body strength, with an emphasis on trunk (core) stability + strength. I al...

  • Side Plank Variations | HOW TO

    Episode 3

    In this HOW TO I will be showing you the basics for proper planking technique. We will go over both the high plank and forearm plank.

    Props Needed: Just your mat!

    Why I love Side Planks? They are fantastic way to teach people proper control of our shoulders and scapulas, and of course work our ...

  • 20min Gentle Core | SUPPORT

    Episode 4


    About: A gentle core activation to help support your daily activities or to help you get back into things after injury, or to prep you for your favourite more dynamic activities. This workout should leave you feeling like your core is giving a big hug!

    Equipment Needed: 1 medium - heavy we...

  • 12min All Core | SUPPORT

    Episode 5


    About: Craving some juicy core? Give this workout a try, or pair it with your other favourite short workout. Expect to plank, bicycle, dead-bug, oblique crunch, all in a time based intervals.

    Equipment: Just your mat

    Playlist: https://open.spotify.com/playlist/03M7tUUqvBrCTDlK5Q1v5W?si...

  • 30min All Core | STRENGTH

    Episode 6


    About: This workout will work your deep/inner core which is made up of your diaphragm, multifidus, pelvis floor, and transverse abdominals. This workout should leave you feel strong from your centre to help you feel powerful throughout the rest of your limbs. Expect to plank, dead-bug, sid...

  • 8min All Core | SUPPORT

    Episode 7


    About: A quick lill core.....activator. Expect to plank, crunch, bicycle, and V-Up.

    Equipment: Just your mat!

    Playlist: https://open.spotify.com/playlist/5HWtRNs7Ilg532ah67j71w?si=0a2fb53638b141e5

    Intensity: Type 2 Fun

    Release Date: June 17th, 2021

  • 30min Core + Glutes | SUPPORT & STRENGTH

    Episode 8


    About: This workout will get your core, glutes, and hamstrings feeling some love. Expect to start off slower with some paced pelvic floor activation followed by some glute bridges and deadlifts.

    Equipment Needed: A set of medium weights and if you have it a foam roller or yoga block (some...