Free BPI Sports training guide
The Two‑Week Ab Touch‑Up
A focused, equipment-free core program designed for busy schedules. Train for about 10 minutes per session and build consistency over 14 days.
How it works
Simple. Focused. Repeatable.
This is a two-week core touch-up built to fit into a busy summer. Every session takes about 10 minutes, needs no equipment, and works for men and women at any level. You’ll train abs on a simple rotation with built-in recovery so you can stay consistent without burning out.
Ten minutes. No equipment. A simple rotation with recovery built in.
Frequency
5 training days per week, 2 active-recovery days.
Time
About 10 minutes per session.
Circuit Style
Do each move back-to-back, rest 45–60 sec, then repeat the full circuit.
Rounds
Week 1: 2 rounds. Week 2: 3 rounds.
Form First
Move slow and controlled. Quality reps beat fast reps every time.
Breathe
Exhale as you crunch or contract, inhale as you lower.
Movement library
The Five Core Moves
Use these demonstrations to set your position. Move slow and controlled—quality reps beat fast reps every time.
Brace before every rep, keep your breathing steady, and stop a set when your position begins to break down.
Crunches
Lie on your back, knees bent. Lift shoulder blades off the floor, squeeze, lower slow.
Leg Raises
Lie flat, legs straight. Raise them to 90°, lower without letting heels touch the floor.
Bicycle Kicks
Hands behind head. Alternate elbow to opposite knee in a pedaling motion.
Plank Hold
Forearms down, body in a straight line. Brace your core and hold. Don’t sag.
Mountain Climbers
High plank. Drive knees toward chest one at a time, quick and controlled.
The complete schedule
Fourteen Days. One Clear Plan.
Week 1: Build the Base
Focus on nailing your form and getting through 2 full rounds of each session. Consistency over intensity this week.
Week 1 target: 2 rounds of each circuit, resting 45–60 seconds between rounds.
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Day 1Core Circuit
20 crunches · 12 leg raises · 20 bicycle kicks · 20 sec plank
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Day 2Core Circuit
15 leg raises · 30 bicycle kicks · 25 sec plank · 20 mountain climbers
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Day 3Active Recovery
15–20 min walk + 60 sec plank total. Add light stretching.
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Day 4Core Circuit
25 crunches · 15 leg raises · 30 sec plank · 24 mountain climbers
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Day 5Core Circuit
20 bicycle kicks · 15 leg raises · 20 crunches · 30 sec plank
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Day 6Burnout
Max crunches in 45 sec · Max mountain climbers in 45 sec · 30 sec plank
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Day 7Rest
Full rest. Hydrate, stretch and recover.
Week 2: Turn It Up
You’ve built the habit. Now add a round and push the pace. Same moves, more volume, tighter core.
Week 2 target: 3 rounds of each circuit. Shorten rest to 30–45 seconds if you’re feeling strong.
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Day 8Core Circuit
25 crunches · 15 leg raises · 30 bicycle kicks · 30 sec plank
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Day 9Core Circuit
18 leg raises · 40 bicycle kicks · 35 sec plank · 30 mountain climbers
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Day 10Active Recovery
20 min walk or light cardio + 90 sec plank total. Stretch it out.
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Day 11Core Circuit
30 crunches · 20 leg raises · 40 sec plank · 30 mountain climbers
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Day 12Core Circuit
40 bicycle kicks · 18 leg raises · 25 crunches · 40 sec plank
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Day 13Burnout
Max crunches in 60 sec · Max mountain climbers in 60 sec · 45 sec plank
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Day 14Finisher
Full circuit x3, back to back. Then hold your longest plank yet.
Recover + repeat
Fuel the Work
Training is half the equation—recovery and nutrition carry the rest. Keep water high, protein consistent, and give your core two solid weeks of effort. Small daily reps add up fast.
Hydrate first thing and keep a bottle nearby all day.
Prioritize protein at every meal to support recovery.
Pair your sessions with 7–8 hours of sleep when you can.
Stay consistent—showing up daily beats going hard once.
Keep the plan on your phone
Download the Complete Training Guide
Get the exercise demonstrations, both weekly schedules and the recovery checklist in one polished PDF.
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This guide is provided for general fitness and educational purposes only and is not medical advice. Consult a physician before beginning any new exercise program.