30 Day Challenge (Week 4 of 4)

30 Day Challenge – Core Ball

Week Four: Final week!!! You have made it this far and we have one more week of workouts and nutrition goals to accomplish. Keeping circuits to 4 sets, we increase the intensity by adding cable resistance exercises as well as a couple plyometric moves. Weighted burpees are in there to increase your heart rate so remember your breathing pattern and watch form as you tire. Planks are pushed from 30 seconds to 45 seconds but we know you can do it! Welcome to week 4, lets finish strong.

Week Four Exercises

Circuit 1: 4 sets

  • Weight Burpee: 10 reps
  • Cable crunch: 10 reps each
  • Cable reverse crunch: 20 reps


Circuit 2: 4 sets

  • Plank hold: 45 seconds
  • Mountain climber: 20 on each leg
  • Cross Mountain Climber: 20 each leg

Week Four Nutrition

GOAL: Calorie intake lower by 100 calories on non workout days. Calorie cycling is a great tool to keep your body guessing. Days that we exercise we need more fuel to help provide energy and assist in recovery but days that we aren’t exercising means that the fuel demand is lower. By taking our calorie intake down on the days that we aren’t exercising helps our bodies utilize calories more efficiently.

Challenge Complete

You have done it! Your 30 day challenge is complete. We encourage you to look back at the beginning workouts and see how far you have come. From three sets of crunches to four sets of cable weighted leg lifts, your core thanks you. Let this 30 days be the start of your balanced nutritional habits and focused abdominal workouts.


If you’re just learning about the 30 weeks challenge, be sure to progress through Week 1, Week 2 & Week 3 to accomplish its full potential!

Please Note: Before following exercise routines or changing your fitness regime, please consult a certified fitness professional. Always talk with a medical practitioner before following dietary advice or taking supplements.

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