21-Day Core Plan

Download the printable plan (PDF) – 4 pages with a tick box for every day.

This free 21-day plan builds a stronger core at home using three simple tools: the Ab Wheel Roller, the Ball Bearing Speed Jump Rope and the Figure-8 Yoga Resistance Band. Each session takes about 10 to 15 minutes. You need a bit of floor space and a mat or folded towel for your knees.

How the plan works

3 weeks, 5 training days and 2 easy days each week. Week 1 teaches the moves, week 2 builds, week 3 is the challenge.
Warm up first (2 minutes): march in place, then make 10 slow arm circles each way.
Go at your own pace. Rest as long as you need between sets. Stopping a set early with good form is better than finishing it with poor form.
Abbreviations: "3 x 5" means 3 sets of 5 reps. "30s on / 30s off" means jump for 30 seconds, then rest for 30 seconds.

This plan is general fitness information, not medical advice. If you are new to exercise, pregnant, injured or have a medical condition, check with a health professional before you start, and stop if anything hurts.

What to expect

This plan is built to help you get stronger and fitter in your core over 3 weeks. It is not a weight-loss program. Body weight and body fat depend mostly on your overall diet and daily activity. The best way to see what the plan does for you is to test yourself before and after.

Test yourself: Day 0 and Day 21

Do these three tests the day before Day 1 (Day 0), then again on Day 21 at the start of your workout. Warm up for 2 minutes first. Use the same floor, the same time of day and the same timer, and write your numbers down (the printable version has boxes for them).

Plank hold: forearm plank. Time how long you can hold it with a straight body. Stop when your hips sag or your back hurts.
Kneeling rollouts: count how many controlled rollouts you can do with good form, up to 20. Stop as soon as your lower back starts to arch.
Jump rope: time how long you can jump without stopping, up to 3 minutes. A trip ends the test.

Want to share your results? Email your Day 0 and Day 21 numbers to fitfitnest@gmail.com. We will only share them with your permission, using your first name only.

The moves

Ab Wheel Roller

Wall rollout (easiest): kneel on a mat facing a wall, about an arm and a half away. Grip both handles, roll forward until the wheel touches the wall, then pull back. The wall limits how far you can go.
Kneeling rollout: kneel with the wheel under your shoulders. Tighten your stomach, keep your back flat, and roll out only as far as you can control. Pull back using your abs.
Good form: do not let your hips sag or your lower back arch. If that happens, shorten the roll. Stop if you feel pain in your back or shoulders.

Ball Bearing Speed Jump Rope

Basic bounce: keep your elbows close to your sides, turn the rope from your wrists, and land softly on the balls of your feet. Small hops are enough.
Rounds: short rounds with rest in between. Build up the length of your rounds as you get more comfortable. Do not worry if you trip, just start again.

Figure-8 Yoga Resistance Band

Seated row: sit on the floor with your legs straight. Hook both feet into one loop, hold the other loop with both hands, and pull your elbows back past your ribs. Return slowly.
Pull-apart: hold a loop in each hand with arms out in front at chest height, then pull your hands apart. Squeeze your shoulder blades together and return slowly.
Overhead stretch: hold a loop in each hand and slowly raise your arms overhead, then lower them behind you as far as feels comfortable.
Side steps: place one foot in each loop, bend your knees slightly and step sideways with small steps, keeping tension on the band.

No equipment needed

Plank: forearms and toes on the floor, body in a straight line, stomach tight.
Dead bug: lie on your back with knees bent over your hips and arms up. Slowly lower the opposite arm and leg toward the floor while keeping your lower back on the floor, then switch.

Week 1: Learn the moves

Day	Workout
Day 0	Test day: plank hold, kneeling rollouts and jump rope (see "Test yourself" above). Write down your numbers.
Day 1	Wall rollout 3 x 5. Jump rope 4 rounds, 30s on / 30s off. Overhead stretch 2 x 20s.
Day 2	Seated row 3 x 10. Pull-apart 2 x 10. Plank 3 x 15s.
Day 3	Jump rope 6 rounds, 30s on / 30s off. Dead bug 2 x 6 each side. Side steps 2 x 10 each way.
Day 4	Easy day: overhead stretch and a 10-minute walk.
Day 5	Circuit, 3 rounds: wall rollout x 5, jump rope 30s, seated row x 10. Rest 45s between rounds.
Day 6	Kneeling rollout 3 x 4 (small rolls). Plank 3 x 20s. Jump rope 4 rounds, 30s on / 30s off.
Day 7	Easy day: rest, or a gentle walk.

Week 2: Build

Day	Workout
Day 8	Kneeling rollout 3 x 6. Jump rope 6 rounds, 30s on / 30s off.
Day 9	Seated row 3 x 12. Pull-apart 3 x 10. Plank 3 x 25s. Side steps 2 x 12 each way.
Day 10	Jump rope 8 rounds, 30s on / 20s off. Dead bug 3 x 8 each side.
Day 11	Easy day: overhead stretch and a 10-minute walk.
Day 12	Circuit, 3 rounds: kneeling rollout x 6, jump rope 40s, seated row x 12, plank 20s. Rest 45s between rounds.
Day 13	Kneeling rollout 4 x 6 (roll a little farther). Jump rope 5 rounds, 40s on / 30s off.
Day 14	Easy day: rest, or a gentle walk.

Week 3: Challenge

Day	Workout
Day 15	Kneeling rollout 4 x 8. Jump rope 6 rounds, 45s on / 30s off.
Day 16	Seated row 3 x 15. Pull-apart 3 x 12. Plank 3 x 30s. Side steps 3 x 12 each way.
Day 17	Jump rope 10 rounds, 30s on / 20s off. Dead bug 3 x 10 each side.
Day 18	Easy day: overhead stretch and a 10-minute walk.
Day 19	Circuit, 4 rounds: kneeling rollout x 6, jump rope 45s, seated row x 12, plank 30s. Rest 45s between rounds.
Day 20	Kneeling rollout 4 x 6, pausing for 2 seconds at the farthest point you can control. Jump rope 4 rounds, 45s on / 30s off.
Day 21	Retest day: repeat the three Day 0 tests the same way and write down your results. Then, if you feel good, finish with 1 round: kneeling rollout x 8, jump rope 60s, seated row x 15, plank 40s.

Tips to stick with it

Pick a set time each day and put your gear where you can see it.
If a day feels too hard, repeat the previous week's version of it.
On easy days, if you own the Mini Portable Massage Gun, glide it slowly over tired muscles with light pressure for 30 to 60 seconds per area. Avoid bones, joints and the front of the neck.
Take a photo of your setup on Day 1 and Day 21. It is a nice reminder of what you did.

Reminders for the 21 days

Eat well. Try to eat regular, balanced meals with plenty of vegetables, fruit and protein. Good food helps you feel energized for your workouts.
Drink water. Keep a bottle nearby and sip before, during and after each session.
Sleep. Rest is when your body recovers, so aim for a steady bedtime.
Missed a day? Keep going. One missed day does not ruin anything. Pick up where you left off and carry on.
Progress, not perfection. Small steps every day add up. Do not compare yourself with anyone else.
Do not give up. The first week is the hardest, and it gets easier. You have already started, so finish all 21 days. You can do it!