TRANSFORM YOUR CORE
Stop Training "Abs".
Start Training Core.
If crunches feel “too easy”, but you struggle through more advanced
movements - it’s time to revamp your routine.
Over the next 2 weeks, you’ll go back-to-basics with breathing technique so even the simplest of exercises feel challenging.
The goal of this series is to build a foundation of mind-muscle connection so you understand how to activate (and actually feel) your deep core & pelvic floor muscles working.
What You Get
2 Weeks of
Workouts
Functional
Core Training
Minimal Equipment,
10-20 Minutes
2 Levels For
Every Ability
Learn Proper
Breathing
Real Time
Workout Videos
Pregnancy &
Postpartum-Friendly
BONUS: Breathwork
Mobility Flows
About The
Challenge
WHAT YOU WILL ACHIEVE
By completing the Core Foundations series you can expect to:
✓ Build a foundation of mind-muscle connection
✓ Learn proper “belly breathing” technique
✓ Retrain your brain to feel your deep core & pelvic floor working
✓ Release excess tension
✓ Strengthen and support your pelvic floor
WHO IS IT FOR
The Core Foundations series is for you if:
✓ Exercises like crunches and planks feel too easy
✓ BUT you feel other muscles take over on more advanced movements
✓ You hold your breath or don’t know how to breathe while training
✓ You’re looking for a series that’s easy to add to your existing routine
✓ PREGNANCY: if you are at any stage of pregnancy and have received clearance for physical activity from your healthcare provider
✓ POSTPARTUM: if you are at least 6 weeks postpartum and have received clearance to return to physical activity from your healthcare provider
TRAINING STYLES
Throughout the Core Foundations series, we will combine functional training with pilates-inspired breathing techniques to transform your core training.
Each week, you will complete:
3 core workouts, each focused on a different functional movement pattern (e.g. core flexion, anti-flexion, rotation, anti-rotation)
Plus, optional mobility on the days in between to reinforce breathing technique and release excess tension from your body.
WORKOUT DURATION
The Core Foundations series is designed to be an easy add on to your existing routine.
You can expect 3 x 10-20 minute core workouts per week with 3 x 10-20 minute optional mobility workouts on the days in between.
DIFFICULTY
The Core Foundations series is broken down into two levels and we recommend completing both for best results.
LEVEL 1 is for you if:
✓ You’re new to core training
✓ You hold your breath or don’t know how to breathe while training
✓ You want to build a foundation of strength (and understanding) for pregnancy & postpartum
LEVEL 2 is for you if:
✓ You’ve completed Level 1 of this series
✓ You breathe through training, but don’t know if the right muscles are working
✓ You want to bridge the gap between crunches and planks feeling “too easy”, but struggling with more advanced training
If you’re stuck between levels, start with Level 1. This is the best starting place if you’re new to our style training, plus Level 1 workouts will flow directly into Level 2 so the progression will be seamless for you.
PREGNANCY NOTE: Depending how far along you are, some Level 2 movements may be restricted by your belly. Feel free to adjust or skip these movements as needed.
RETRAIN YOUR BRAIN
Start Training
In The App
Get series-only access or explore our subscription options to unlock all plans, challenges, and new workouts added weekly.
Series Only
Access to Levels 1 & 2
4 Weeks of Workout Programming
24 Real Time Workouts Videos
Get Access To The Challenge On
Sunday, October 27
Sold out
Best Value
Monthly
Access to All Programs & Challenges
New Workouts Added Weekly
200+ Real Time Workout Videos
Get Access To The
App Immediately
$19.99
per month
If you’re already subscribed to The Team Plans app, you automatically have access to this challenge. If you want to upgrade to an annual subscription, please email us at app@theteamplans.com to complete your transaction.
TRANSFORM YOUR CORE
Stop Training “Abs”.
Start Training Core.
If crunches feel “too easy”, but you struggle through more advanced
movements - it’s time to revamp your routine.
Over the next 2 weeks, you’ll go back-to-basics with breathing technique so even the simplest of exercises feel challenging.
The goal of this series is to build a foundation of mind-muscle connection so you understand how to activate (and actually feel) your deep core & pelvic floor muscles working.
What You Get
2 Weeks of
Workouts
Functional Core Training
Minimal Equipment, 10-20 Minutes
2 Levels For
Every Ability
Learn Proper Breathing
Real Time
Workout Videos
Pregnancy & Postpartum-Friendly
BONUS:
Breathwork
Mobility Flows
About The
Challenge
WHAT YOU WILL ACHIEVE
By completing the Core Foundations you can expect to:
✓ Build a foundation of mind-muscle connections
✓ Learn proper “belly breathing” technique
✓ Retrain your brain to feel your deep core & pelvic floor working
✓ Release excess tension
✓ Strengthen and support your pelvic floor
WHO IS IT FOR
The Core Foundations series is for you if:
✓ Exercises like crunches and planks feel too easy
✓ BUT you feel other muscles take over on more advanced movements
✓ You hold your breath or don’t know how to breathe while training
✓ You’re looking for a series that’s easy to add to your existing routine
✓ PREGNANCY: if you are at any stage of pregnancy and have received clearance for physical activity from your healthcare provider
✓ POSTPARTUM: if you are at least 6 weeks postpartum and have received clearance to return to physical activity from your healthcare provider
TRAINING STYLES
Throughout the Core Foundations series, we will combine functional training with pilates-inspired breathing techniques to transform your core training.
Each week, you will complete:
3 core workouts, each focused on a different functional movement pattern (e.g. core flexion, anti-flexion, rotation, anti-rotation)
Plus, optional mobility on the days in between to reinforce breathing technique and release excess tension from your body.
WORKOUT DURATION
The Core Foundations series is designed to be an easy add on to your existing routine.
You can expect 3 x 10-20 minute core workouts per week with 3 x 10-20 minute optional mobility workouts on the days in between.
DIFFICULTY
The Core Foundations series is broken down into two levels and we recommend completing both for best results.
LEVEL 1 is for you if:
✓ You’re new to core training
✓ You hold your breath or don’t know how to breathe while training
✓ You want to build a foundation of strength (and understanding) for pregnancy & postpartum
LEVEL 2 is for you if:
✓ You’ve completed Level 1 of this series
✓ You breathe through training, but don’t know if the right muscles are working
✓ You want to bridge the gap between crunches and planks feeling “too easy”, but struggling with more advanced training
If you’re stuck between levels, start with Level 1. This is the best starting place if you’re new to our style training, plus Level 1 workouts will flow directly into Level 2 so the progression will be seamless for you.
PREGNANCY NOTE: Depending how far along you are, some Level 2 movements may be restricted by your belly. Feel free to adjust or skip these movements as needed.
RETRAIN YOUR BRAIN
Start Your Training
In The App
Get series-only access or explore our subscription options to unlock all plans, challenges, and new workouts added weekly.
If you’re already subscribed to The Team Plans app, you automatically have access to this challenge. If you want to upgrade to an annual subscription, please email us at app@theteamplans.com to complete your transaction.
FAQs
When does the series start?
The Core Foundations series starts when you do! This series will be available on Sunday, October 27 in the app.
What equipment do I need?
This series is based around bodyweight workouts that can be completed from the gym or home. Some workouts include an optional pilates ball, but this can be substituted for a small throw pillow, stuffed animal, soccer ball - or anything of a similar size that has a bit of squish.
What if I’m already a subscriber to The Team Plans app?
If you’re already a subscriber, this challenge is included in your subscription and you’ll get access on Sunday, October 27 with everyone else
Can I start at a later date?
Yes! The Core Foundations series will remain available in The Team Plans app.
When will I get access to the series workouts?
The Core Foundations series will be available Sunday, October 27 ET.
Does this challenge include home and gym workouts?
This challenge requires minimal equipment and can be completed at home or in a gym.
What if I’m stuck between levels?
If you’re stuck between levels, start with Level 1. This is the best starting place if you’re new to our style training, plus Level 1 workouts will flow directly into Level 2 so the progression will be seamless for you.
Are these workouts pregnancy and postpartum-friendly?
Yes! Please read the guidelines below.
PREGNANCY: if you are at any stage of pregnancy and have received clearance for physical activity from your healthcare provider.
Depending how far along you are in pregancy, some Level 2 movements may be restricted by your belly. Feel free to adjust or skip these movements as needed.
POSTPARTUM: if you are at least 6 weeks postpartum and have received clearance to return to physical activity from your healthcare provider.
For both pregnancy and postpartum, we recommend starting from Level 1 and progressing only as you feel comfortable.
How do I get access to the app?
Step 1: Click any of the “JOIN NOW” buttons on this page, select how you’d like to purchase, and complete checkout.
Step 2: Wait for an email from “The Team Plans” (support@vhx.tv). This will include a “Start Watching” button where you can finish setting up your login info.
Step 3: Search “The Team Plans” on the App Store or Google Play, then tap to download. Upon opening the app, log in using your info as set up in Step 2 and enjoy!
If you are having trouble with this - please email us at help@theteamplans.com
For more FAQs, visit our Support Center here.