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Core 4 challenge

Come and join Cat for this simple programme that will help you to strengthen and stabilise your core.

Whether you're sitting at your desk, walking to your car or playing sport, a stronger core will benefit you both physically and mentally.

This is a simple but effective programme designed to fit around your busy schedule. All you need to do is four exercises, four times a week for four weeks.


Cat is an experienced personal trainer, triathlete and Pilates instructor and has done a lot of work helping people develop their core strength over the years.

This is a 4 week programme, and each week they'll be 4 different core exercises to focus on. The intensity and difficulty of the exercises increases over the course of the programme.

You just need to set aside 10-15 minutes (depending on your level), 4 times a week, to do the exercises.

We'd suggest that you aim to complete 4 rounds in every session you do, but even if you only have time for 2 rounds, it's better than missing the slot. Consistency is key.​

Set your timer before you start each exercise:

  • Beginner 30 seconds

  • Intermediate 40 seconds

  • Advanced 50 seconds

If you're doing multiple rounds, take 30 to 60 seconds rest between each round, as you need to. 

What you need

Exercise demos

In these demo video's, Cat will take you through the 4 exercises for each week.


She's working with a 30 second timer. If you're aiming for longer we recommend doing the first round with her at the start of the week, to make sure you're on form and then cracking on with your own timer after that.

Week 1
Week 2
Week 3
Week 4

Skiing Prep circuit

For beginners, start by setting your timer for 30 secs for each exercise gradually increase this in 10 second increments as you get stronger, until you get to 60 seconds for each exercise.


It's important to stretch before and after exercise to avoid injury,  so we've also included a suggested warm up and cool down.

Warm up
Circuit demo
Cool down

Keep track of your progress

 Download this handy 4 week PDF tracker - it will remind you of the exercises and track your progress.

You can complete electronically or print and tick. We like to stick ours to the fridge!

Head back to the demo videos any time you need a technique reminder. Remember it's better to do 30 seconds with the right form, than 50 seconds with bad form.

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