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Train with us online for 8 weeks. Top quality training plans, training videos, coaching and cooking videos with healthy recipes! We have worked with clients for many, many years and we can proudly say that even our top Athletes are injury free since they have started to work with us!

Watch the video to find out more about our core training programme!


Medicine ball warm up routine 001 from our 1st week online training. You will need a medicine ball however you can use any other maximum 3 kg object or just imitate the movements and do the warm up as a body weight workout!

Warm up (5:14)

Main medicine ball session (25:00)

(If you have more time you can do your High Intensity Training)



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The warm up exercises:

001 Swap under
053 Ball Butt Kicks
002 Swap Under Overhead Press

The Main Session:

003 Swap Under Push
058 Heisman Right and Left
005 Sumo Swap Under w Push
025 Toe Touch
012 Hard Jumping Jacks
040 All Fours
024 Frontal Plane Lunge w Push Right and Left
083 Libra Right and Left
070 Hammer 180
051 The Brake
082 Place and Lateral Jump
060 The Preacher
089 Windmill Right and Left
062 Bridge and Chop


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What will you need for this training plan?

A kettlebell only

If you need to order anything for this plan CLICK HERE

How to use your plan?

[Exercise 1 and 2 (Rest for 30 sec)] repeat 3 times  – [Exercise 3 and 4 (Rest for 30 sec)] repeat 3 times

[Exercise 5 and 6 (Rest for 30 sec)] repeat 3 times – [Exercise 7 and 8 (Rest for 30 sec)] repeat 3 times

[Exercise 9 and 10 (Rest for 30 sec)] repeat 3 times

you can also use this as a circuit training session like:

Exercise 1,2,3,4,5,6,7,8,9,10 (Rest for a minute or little bit more) and repeat once or twice

How can you get the exertion right?

If there is no resistance or Kg mentioned in your plan, you need to find the right wights. How do you know to get the right wights or resistance right? You should feel the burn on your last 4 reps! If you don’t feel this burn you need to increase the resistance!

The meaning of the markings?

  • R/L (one side first than the other)
  • R&L (alternate)
  • KG+ ( Same or more than the suggested weight
  • ECC (Eccentric contraction) an active muscle while it is lengthening under load (normally slow towards gravity)
  • CC (concentric contraction) or Isotonic, an active muscle shortening under load (Works against gravity)
  • ISOM (Isometric) Contraction without movement (Holding your position)
  • SS =for Super slow, you can apply super slow execution up to 6-8 reps. The time on execution for beginners 10-15 sec, advanced up to 45 sec
  • LT = lactic acid threshold training, up to 45 sec, pause, bounce or mixture. 3-5 Sets.
  • HIIT (High Intensity Interval Training)

If you have any further questions, please do not hesitate to visit our web or email to:

Make sure you warm up – 5 min

1. Kettlebell / 3 Sets / (16) / Rest 30 sec. Kettlebell 10 kg + (ECC)

2. Body Weight / 3 Sets / (24) / Rest 30 sec (HIIT) (LT)

3. Kettlebell / 3 Sets / (16) / Rest 30 sec. Resistance 12.5 kg+ (CC) (SS)

4. Body weight / 3 Sets / (12) / Rest 30 sec.  (ECC) (SS)

5. Kettlebell / 3 Sets / (12 R/L) / Rest 30 sec. Resistance 12 kg+ 

6. Body Weight / 3 Sets / (24 R&L) / Rest 30 sec. (HIIT)

7. Kettlebell / 3 Sets / (24) / Rest 30 sec. Resistance 12 kg+ 

8. Body Weigh / 3 Sets / (16 R/L) / Rest 30 sec.  

9. Kettlebell / 3 Sets / (30) / Rest 30 sec. Resistance 12 kg+

10. Body Weight / 3 Sets / (16 R/L) / Rest 30 sec. (SS)


Make sure you have 5 min cool down and stretches after your session!

Thank you for using 4 Core Fitness® and well done.

Would you like to make a healthy and quick recovery smoothie?

Visit the link here:


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15 New recipes












Cooking Videos:

Veggie packed scrambled eggs

1 tsp coconut oil or ghee
1 celery stalk, sliced
½ a green or red bell pepper, core and seeds removed and diced
70g cauliflower, cut into small florets a small handful of kale
30g closed cup or button mushrooms, chopped
2 tsps soy sauce or tamari
3 eggs a pinch of ground black pepper

Serves 1

Per serving:
304 calories
20g fat
8g carbs
23g protein

Heat half of the oil/ghee in a frying pan. Add the pepper, celery, cauliflower, kale and mushrooms. Sauté for 3-4 minutes, stirring occasionally, until soft.

Drizzle the soy sauce or tamari over the vegetables and stir well.

Remove the vegetables from the pan and set aside.

Heat the remaining oil/ghee in the pan. Pour the eggs into the pan and cook for 2-3 minutes, stirring all the time.

Turn off the heat and add the ground black pepper.

Add the vegetables back into the pan and stir well. Serve.

Consume immediately.

Chocolate protein smoothie bowl

40ml unsweetened almond milk
50g Greek yoghurt (use dairy free if preferred)
25g nut butter of your choice
50g oats (use gluten free if preferred)
30g frozen banana
30g chocolate flavour whey or rice protein powder (optional)
2 tsps honey or agave nectar
10g cocoa powder
1⁄2 tsp vanilla extract
for topping:
2g unsweetened coconut flakes
2g cashew nuts or flaked almonds, chopped
1⁄2 tsp chia seeds
Serves 1
Per serving:
513 calories
17g fat
50g carbs
40g protein

Pour the almond milk into a blender jug. Add the yoghurt, nut butter, oats, banana, protein
powder (if using), honey/agave nectar, cocoa powder and vanilla extract.

Blend until smooth.

Transfer the mixture to a serving bowl.

Top with the coconut flakes, nuts and chia seeds. Serve.

Cover and refrigerate any leftovers for up to 2 days.


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This is only one routine from the main training session of week one!

3 Sets HIIT hybrid with 2 Sets Medicine ball

  1. Shoulder Touches (20 sec) HIIT
  2. Mountain Climber (20 sec) HIIT
  3. Sideways Chops (Code 034)
  4. Toe Touch (Code 025)

You have 10 sec preview before your next exercise, the routine is only 10 minutes, please make sure you warm up first!


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Don’t forget to stretch after your session. If you have any feedback or questions, please email us to or call the number on the top of the page!