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Page 1

30-Day Ab Program

SORE
TO THE

CORE
Copyright 2015 alexajeanbrown.com

AN ALEXA JEAN FITNESS PROGRAM

[email protected] 15 Jun 2015

Page 2

1Copyright 2015 alexajeanbrown.com

This E-Book (Sore to the Core - Ab Guide) and its associated content are for informa-
tional purposes only. Before performing any suggested testing and/or exercise assessments
and practices, you should consult with a qualified professional who is familiar with such
exercise assessment techniques and may properly interpret the results.

By using this E-Book (Sore to the Core - Ab Guide) you agree to hold harmless Alexa
Brown, Alexa Jean Fitness, www.alexajeanbrown.com and Lex Brown LLC from any li-
ability or personal injury associated with any content on this E-Book (Fight for FIT).

We do not guarantee you will lose any weight just from reading this document. Your re-
sults are completely dependent on what you do with this knowledge.

If you're unsure if you should follow any of the guidelines mentioned within any of the
content of this E-Book or site related to this content, contact a qualified professional.

Disclaimer

Page 16

FRIDAY
Complete this circuit 3 times with 1 minute rest between each round.

BICYCLE CRUNCHES 45 SECONDS 20 SECOND REST

TOE TOUCHES 45 SECONDS 20 SECOND REST

REVERSE CRUNCH 45 SECONDS 20 SECOND REST

RUSSIAN TWIST 45 SECONDS 20 SECOND REST

PILATE LEG PULL(DOWN)45 SECONDS 20 SECONDS REST

Week 2

Copyright 2015 alexajeanbrown.com

[email protected] 15 Jun 2015

Page 17

16

SATURDAY
REST DAY

Week 2

Week 2 SUNDAY
REST DAY

Copyright 2015 alexajeanbrown.com

Page 31

BONUS RECIPE
TASTY GREEN SMOOTHIE

YOU’LL NEED:

1 cup fresh greens (kale, spinach, chard)

1 cup unsweetened almond milk

1 frozen banana

1 apple, cored

1/2 cup frozen, seedless green grapes

2 TBS agave nectar

1 tsp flaxseed

1 tsp coconut oil

1) Blend all ingredients until smooth

2) Enjoy!

Makes 2 servings. 244 calories per serving, 3g fat, 3g protein

Copyright 2015 alexajeanbrown.com

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31

CONNECT WITH ME

INSTAGRAM: @ALEXAJEANFITNESS

EMAIL: [email protected]

WEBSITE: ALEXAJEANBROWN.COM

SHARE YOUR PROGRESS
Take a before picture and at the end of each week take a pro-

gress picture.

Post your progress and transformation photos on instagram
#SORETOTHECORE

Copyright 2015 alexajeanbrown.com

mailto:[email protected]
mailto:[email protected]

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