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COUCH TO CORE: Lose Weight And Build Abs In 28 Days AT HOME

Name: COUCH TO CORE: Lose Weight And Build Abs In 28 Days AT HOME
Rating: 4.7 (18 reviews)

The evidence based approach to getting fit and building the ABS you've always dreamed of, in less than 22 minutes a day.

Created byAlex Allan

Last updated 3/2022

English

What you'll learn

How to apply simple nutritional strategies to drop fat while building abdominal muscle at the same time
Learn the LA30 method, and apply precise exercise technique to abdominal/core/HIIT workouts for maximum results
Progress from sedentary to strong abs/core in 28 days with 4-22 minutes of exercise per day.
Take away a sustainable nutrition and ab building plan that can be used to get further results without re-gaining weight.

Course content

6 sections • 46 lectures • 8h 10m total length

Welcome To The Community And Instructor Bio0:58
After viewing this video you will be able to get a sneak peek at the program, and put a face to the course. "Nice to meet you, and can't wait to help you with your body/life changes!" -Alex

Simple Nutrition Hacks That Can Achieve Big Results17:56
After completing this Lecture, students will be able to achieve the following:
Learn the most easily implemented Behavioral and Psychological strategies to succeed in losing fat while gaining muscle at the same time.
Mental Essentials For Fat Loss9:38
After completing this Lecture, students will be able to achieve the following:
Learn the most easily implemented Behavioral and Psychological strategies to succeed in losing fat while gaining muscle at the same time.
Nutrition E-Book: A Practical Tool Box For Healthy Eating And Fat Loss Success15:36
After completing this Lecture, students will be able to achieve the following:
Understand and apply the 6 essential habits for nutritional health.
Get instant access to sample grocery lists, simple meal plan design templates, and much more
Create your own grocery lists, meal plan, and meal prep strategy for the next 28 days and beyond!
Be fully prepared to apply effective nutritional "strategies for success" to support the workout portion of this program
52 Fast And Practical High Protein Recipes2:24
Students will be able to prepare simple, delicious, protein rich recipes, that include all types of meat, fish, smoothies and vegetarian options.
The ideas in the recipe PDF download are the perfect protein add ins for the Nutrition portion of this program.
MyFitnessPal: How To Create A Nutrition Tracking Account5:23
After completing this Lecture, students will be able to achieve the following:
Successful Download of MyFitnessPal app to smartphone
Completed setup for their own free MyFitnessPal account
Established weight loss goals and determined total daily calories needed to achieve that goal.
MyFitnessPal: How To Add Foods And Log Meals6:44
After completing this Lecture, students will be able to achieve the following:
Understanding of the basic food logging process
Be able to search and add foods/meals to daily log
Understanding of a few basic food logging/time saving functions
MyFitnessPal: How To Set Up Daily Protein/Macro Goals10:12
After completing this Lecture, students will be able to achieve the following:
Basic understanding of Macros (carbs, proteins, and fats), and how to determine how much protein is needed
Understanding of how to correctly adjust protein/carb/fat ratio in MyFitnessPal
The ability to save a full meal and then add it to the food log at a later time
Success Checklist: COMPLETE THESE STEPS BEFORE MOVING TO SECTION 34:27
After completing the "Are You Ready Checklist", you will be ready to begin the lectures in Section 3, AND start the workouts in section 4.

What Makes This Workout Program Unique4:46
In this lecture students will learn why the 3P's of fitness are essential to get maximum results, while reducing aches and pains.
Success Psychology: How Small Changes In Your Thinking Can Lead To Big Results6:12
In this lecture students will learn the following:
How to achieve a success mindset before beginning this program
The most important practical tips to keep committed to this program
Psychological tips and tricks that can be used beyond the gym for those with trouble maintaining focus
The "Flow State" Ab Training Method2:02
In this lecture students will learn the following:
What the flow state method of Core Training is all about
Why it is so effective for building midsection muscle
Why it is great for those with limited time
How To Gain Muscle While You Lose Fat7:08
In this lecture students will learn the following:
Current research that offers insight into how to build muscle and lose fat at the same time
Practical recommendations of how best to achieve fat loss and muscle gain at the same time
The 4 Pillars Of Core Training5:33
In this lecture students will learn the following:
What are the 4 P's of Core/Ab training
Why they should be the foundation behind any beginner bodyweight core workout
How to create and progress core exercises using the 4 P principals
What Is HIIT, And How Can It Help To Reveal Your ABS?3:17
In this lecture students will learn the following:
What is HIIT and why should it be part of this program
The current scientific research around High Intensity Interval Training
How HIIT may lead to healthier food choices
How HIIT may positively affect hormones in overweight individuals
The 3 Most Important Basic Concepts In Core Training11:19
In this lecture students will learn the following:
How to properly brace the core
How to properly tilt the pelvis
How to properly squeeze the glutes
Why these 3 concepts are so important for getting optimal results with this program
5 Simple Tips To Get Faster "AB Building" Results9:35
In this lecture students will learn the following:
How to perform the most commonly used exercises in this program with perfect form
How to master technique tips that many personal trainers don't know
How to maximize results by practicing key components that will be used in the workouts
The 5 Most Effective Core Exercises-Supported By Science11:06
In this lecture students will learn the following:
5 of the most effective Core/Ab exercises according to studies
Expert technique tips that take these exercises to the next level
How to perform the best exercises with perfect form
The 5 Minute Workout Rule2:01
In this lecture students will learn the following:
How the 5 minute rule will keep you consistent when times get tough
Full 28 Day Workout Plan PDF4:58
In this lecture students will learn the following:
What the next 4 weeks will look like
How a plan should be created to juggle different workouts with adequate rest

Rest Day Mobility Session15:05
Workout 13: Couch To Core (C2C)--2 Times Through6:42
Workout 14: Couch To Core (C2C)6:00
Workout 15: Athlete Abs--1-2 Times Through9:21
Rest Day Mobility Session15:05
Workout 16: Athlete Abs--2 Times Through9:04
Workout 17: Athlete Abs--2 Times Through8:39
Workout 18: Athlete Abs--2 Times Through9:30
FINAL EXAM Challenge: Complete 2-3 Times With 1 Min Break After Each Round10:33

Requirements

Basic fitness experience and zero equipment required.
The ability to complete Workout 2 without lower back pain, and with muscle soreness that lasts no longer than 48 hours
If you know where your abs are located, and have chosen a soft space on the floor, you are ready to get started!
Not intended for those with significant injury or current lower back pain

Description

If enough is enough, and you are serious about transforming your body, and changing your life, then this is the course for you.

Are you trying to get fit for the first time and don't know where to start? Were you in shape in the past, and now feel like you have lost it? Either way, the COUCH TO CORE blueprint is the perfect jumpstart program for you!

In this core/abs and HIIT focused course, expert trainer Alex Allan will walk you through the entire science-based process of how to use practical nutrition, success-driven psychology, and goal specific exercise programming to accelerate stomach fat loss and increase midsection muscle in less than 22 minutes a day!

For many people, the most intimidating part about starting a body transformation program is understanding how to combine proper nutrition with the right amount of exercise, to get the best results possible in the least amount of time.

In just 28 days, we will get you off the "couch" and right into the most practical, supportive, results driven fat loss/abdominal training program imaginable.

Our Philosophy:

We believe in building strength and stability from the torso/core outward
We apply cutting edge scientific research to support muscle gain and fat loss at the same time
We believe that excellent exercise technique leads to excellent results-and we teach it in every workout
We believe in keeping all workouts short, efficient, and specific to research supported results
We believe in program design that keeps the body challenged for the full 28 days--without overtraining
We believe in providing "real world" nutritional guidance that is effective and sustainable-no fad diets
We believe that small, consistent lifestyle changes lead to big results, and we show you step by step how to do it
We believe that you are worthy of success, and we teach you mental and emotional tips to remind yourself
We believe in giving a blueprint for nutrition and exercise habits that will be useful, long after this course is done.

What you can expect:

Couch To Core course taught by world-class fitness trainer Alex Allan--with 22 years of client experience and over 28,000 session hours completed at the highest level of fitness and rehab; in one of the most competitive markets for personal training in the country.

13 professionally edited abdominal/core building workouts, 5 HIIT workouts, and 1 beginner mobility workout. Complete with expert exercise instruction throughout, music or no music HIIT workout options, and "in video" countdown timers and alerts.

Access to our Secrets To Fat Loss e-book with pro tips that can lead to body changing results and sustainable success

A copy of our top rated nutrition/health e-book

A step by step guide to building healthy habits so that you can become the best version of yourself

Fitness cookbook with over 50 mouth watering, easy to prepare, high protein recipes

Full 28 Day Workout Program download to follow daily for maximum results

Essential workout tips that most personal trainers don't even know

Sample meal planner, grocery lists, food prep tips, and much more!

$$$ Thousands of dollars worth of value packed into one affordable course

"I have been working with Alex for over two years and have seen better results than anything I had done in the previous 10 yrs."

Rodrigo D.

Who this course is for:

Fitness beginners who want to lose belly fat and build strong abs with zero equipment
People who are ready to feel better by changing their lives and transforming their bodies.

COUCH TO CORE: Lose Weight And Build Abs In 28 Days AT HOME

What you'll learn

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Course content

Welcome To The Course!1 lecture • 1min

Eating For ABS: Everything You Need To Know8 lectures • 1hr 12min

AB Workout Essentials: What You Need To Know To Succeed With This Program11 lectures • 1hr 8min

Workouts-Days 1-9: Connect To The ABS/Build A Foundation10 lectures • 2hr 45min

Workouts-Days 10-19: Next Level ABS:7 lectures • 1hr 34min

Workouts Day 20-29: Athlete Abs9 lectures • 1hr 30min

Requirements

Description

Who this course is for: