12-Week Core Programme: Build Strength, Discipline & Control
- Ross Geldart
- Oct 22
- 4 min read
Updated: 5 days ago
Unlock Your Potential with the 12-Week Core Progression Programme
The 12-Week Core Programme is your complete system for building strength, discipline, and control. It’s designed for real people who want lasting results. This is not a quick-fix ab challenge. Instead, it’s a structured core training programme that strengthens your foundation, sharpens your focus, and keeps you consistent week after week.
Whether you train at home or in the gym, every session in this Core Programme is time-based, progressive, and designed to challenge your stability, focus, and endurance.
Why Core Strength Comes First
Your core isn’t just your abs. It’s your foundation—the stabiliser for every lift, step, and breath you take. When your core is weak, everything else compensates. When it’s strong, everything else performs. That’s why the 12-Week Core Progression starts from the ground up. We focus on rebuilding stability, balance, and control before adding load or intensity.
How the Programme Works
The system runs across three progressive phases. Each phase is designed to layer strength, endurance, and control onto a solid foundation. Every workout is time-based, meaning it scales to your ability while keeping the focus on form, stability, and consistent effort. You’ll train three times per week, track progress through the app, and stay accountable inside the Mind Core community group. This is a space built for support, discipline, and shared progress.
Phase 1: Core Foundation
The first four weeks focus on rebuilding your core from the ground up. You’ll master the fundamentals—breathing, alignment, and activation—to create a stable base before adding intensity. Think of it as rewiring your body to move better, stand taller, and brace like an athlete.
You’ll Focus On:
Core activation
Building posture and alignment awareness
Improving endurance in planks and holds
Phase 2: Strength & Endurance
This stage of the Core Programme introduces more dynamic strength work and full-body integration. Each workout builds not just muscle, but stamina and mental resilience. The goal is a body that performs well under pressure and stays strong through fatigue.
You’ll Focus On:
Challenging your core under load
Building muscular endurance and stamina
Increasing time-under-tension and focus
Phase 3: Power & Control
The final phase turns strength into performance. You'll build full-body coordination and stability under intensity—power that you can actually use in the gym, sport, or daily life. This is where control meets confidence.
You’ll Focus On:
Generating power without losing posture
Maintaining control under speed and fatigue
Moving with confidence in and out of the gym
What Makes It Different
Unlike random online plans, the 12-Week Core Progression gives you a system. Each phase builds on the last, keeping your training focused, measurable, and progressive. It’s not about guessing what to do next. It’s about following a plan that’s been tested, refined, and built to deliver long-term results.
What You Get
3 structured workouts per week
Weekly habit tasks that build discipline
Trackable plank PBs inside the app
Progress tracking and accountability
Full access to the Mind Core community group
Whether you’re starting fresh or ready to take your training to the next level, this programme gives you everything you need to build lasting strength—from the inside out.
Who It’s For
This programme is perfect if you:
Want to rebuild your fitness foundation with structure
Struggle to stay consistent or motivated on your own
Want stronger abs, better posture, and real-world strength
Prefer clear guidance instead of random workouts
It’s built for everyday people—busy workers, parents, and gym-goers who want to train smarter, not longer.
Why Accountability Changes Everything
You’ll join the Mind Core community, where every member is working through the same challenge. You’ll share progress, wins, and weekly check-ins. Yes, you’ll track your plank personal bests together. Because when you’ve got accountability, you’ve got consistency. And consistency wins every time.
Mindset Meets Movement
The programme isn’t just about training your body. It’s about training your discipline. Each week includes small mindset tasks designed to strengthen your focus, habits, and self-belief. You’ll learn to show up, even when motivation drops. That’s where progress really happens.
Built for Home or Gym
No fancy machines. No guesswork. Each workout can be done with basic equipment—dumbbells, kettlebells, or even just bodyweight. Whether you’re training in your living room or your local gym, you’ll get clear guidance and video demos through the app.
Why 12 Weeks?
Because transformation takes time. Twelve weeks is long enough to break old habits, build new ones, and actually see results. It’s short enough to stay focused and structured enough to keep you moving forward every single week.
Ready to Build Strength, Discipline, and Control?
If you’re done chasing short-term motivation and ready to develop true consistency, the 12-Week Core Progression is your next step. This isn’t just a programme. It’s your system for long-term strength, confidence, and self-control.
👉 12-Week Core Progression now and start building your strength from the inside out.
FAQ's
1) How long are the workouts?
Each session lasts around 15–25 minutes, including warm-up and core focus.
2) Do I need equipment?
No—workouts can be done bodyweight only or with simple kit like dumbbells or kettlebells.
3) I’m a beginner—can I still join?
Absolutely. The plan starts with Foundation work and gradually builds. You’ll be guided the whole way.
4) Will it help with back pain or posture?
Yes. The foundation phase focuses heavily on alignment, control, and strength around the spine.
5) How do I join?
Head to my online coaching page, hit the 12-Week Core Progression link, and secure your spot. Spaces are limited for accountability.
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