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Core Strength & Sculpt 4 Week Program (Advanced)

Core Strength & Sculpt 4 Week Program (Advanced)

5 Seasons

If you have completed our Early Weeks Postpartum Rehab & Core Restore programs (or our C-Section CoRebuild program) and are ready to up-level your core training then you're in the right place! (If you have NOT completed any of the prerequisites, please go back and start there for optimal results.) Start by watching the intro video which will walk you through how to use this program. You will do the same core circuit each day (with 1-2 days of rest) each week before progressing to the next week. In this 4 week program you will be introduced to progressively more challenging core exercises each week, and will learn how to start getting back to more "traditional" core exercises such as planks and crunches BUT in a way that is MORE effective than before! We have included weekly workouts that you can do in addition to each weekly core circuit. These are optional! Follow along with the weekly calendar for a full guided experience. Let's build a core that is STRONGER than EVER, together!

*Pilates Ball
*Yoga Block
*Sliding disc (or paper plate, magazine on carpet | socks or hand towel on hard surfaces)

Please consult with your physician or health care provider before beginning any exercise program. LUNA Mother Co is not a licensed medical care provider and therefor the information provided is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

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Core Strength & Sculpt 4 Week Program (Advanced)
  • Return To Crunches, Sit Ups & Advanced Core Exercises

    Episode 1

    If you have completed our Core Restore series and have mastered the core connection breath and are feeling ready to start incorporating more "traditional" and advanced core exercises such as crunches, sit ups, bicycles, and the like into your workout routine, then start here and DON"T SKIP THIS V...

  • Week 2 Core Circuit

    Episode 2

    Welcome to week 2! You will do this video each day (with 1-2 days of rest) for the entire week, and then move on to the next week. Every video builds off of the strength and connection you built the week prior, so it's important not to skip! Check out the included printable PDF calendar for some ...

  • Core Strength & Sculpt Week 2 Calendar (PDF)

    36.8 KB

    Follow along with this calendar for daily workouts & built in rest days.

  • MotherUP 1 (Advanced+)

    Episode 3

    Our MotherUP class is our most advanced class designed for our experienced mamas and women how have healed from diastasis recti & pelvic floor considerations. MotherUP is a fun, fast paced, effective, & challenging HIIT (high intensity interval training) class specifically designed to get your he...

  • Cardio Flow 3 (Advanced)

    Episode 4

    *This is a recording of a LIVE class taught via Zoom to our studio members during the COVID-19 crisis while we are unable to teach in-person classes. Live streaming of our in person classes will begin when we are able to do so safely. Want to join our zoom classes? Go to

  • PHIIT Mama 4 (Advanced)

    Episode 5

    This class is LUNA's exclusive approach to HIIT (High Intensity Interval Training) that is Pre & Postnatal safe! (hence the "P" in PHIIT) This is a fun, fast paced, highly effective, & challenging workout specifically designed to get your heart rate up & your muscles burning all while incorporati...

  • Cardio Flow 4 (Advanced)

    Episode 6

    Our Cardio Flow class is a fun, fast paced, highly effective & challenging workout specifically designed to get your heart rate up and your muscles burning, all while incorporating diaphragmatic breath, correct recruitment of the core & pelvic floor, and proper alignment into each exercise + move...

  • Shoulders & Back Circuit (All Levels)

    Episode 7

    Join Sarah for this quick and effective upper body targeted workout that will have your arms shaking in no time! Try it just once through or add on more rounds for more of a challenge. Safe for pregnant & postpartum mamas.

    *Set of hand weights (3, 5, 8, 10 or whatever...

  • Beach Guided Meditation

    Episode 8

    Journey with us through these guided meditations designed to calm your body and quiet your mind.

    Do not listen to guided meditations while driving or operating machinery. For your safety, we recommend meditating is a safe, comfortable place.