This month, Virgin Active’s Tom Atkinson is giving you a 30-day workout plan that will take your core strength from zero to hero. This is the first in a three part series of 30-day plans that will get your body fit and in shape before summer arrives.

This is a great introductory 30-day workout plan as it uses just four exercises that will give all the areas of your body a real test. On the first few days the repetitions may look quite low, but this has been done to help ease you into a plan that anyone should be able to complete.

If you’re already looking down for the rest day, that comes on day 15! Although that may seem quite a long way off, this has been done because of the gradual build up of exercise – realistically your body shouldn’t start to ache on the first few days and, because of the gradual build up, you won’t be “shocking” your body into doing too much too quickly.

If you feel like you’re struggling at any point, stop and take a quick 5-second break before starting again. It doesn’t matter how many 5-second breaks you take, just make sure that you get to the end.

Whether you do it first thing in the morning, last thing at night, or somewhere in between, it really doesn’t matter. But whatever you do, don’t quit!

The Plan

Download and print the plan here

Sept Challenge Infographic

How to

1. Single Leg Raises


2. V Sits


3. Sit Up


4. Plank


Join Virgin Active

Get discounted gym membership at Virgin Active with Vitality*. A joining fee will apply.

Find out more

*Selected Vitality products only. Minimum monthly premiums and terms and conditions apply.

Articles you might like

Leave a Reply


  1. Berenice

    it would be really good to have this as a document that could be printed out – 1 page per week of activity

  2. Roy

    I agree with Berenice, it would be really helpful to be able to print this off.

    • vitalityadmin

      Thanks Roy and Berenice, we will definitely look to do this for future challenges. Thank you for your feedback, Vitality.

  3. Sabine

    Thank you Berenice and Roy; totally agree with you as well. And thank you Vitality Health for taking up the suggestion in the newest Fat Burner challenge. It really is a big help being able to print each week separately. Perhaps you might be able to do the same for the Core Challenge still? For those who haven’t started on that challenge yet (or would like to return to it later)…Many thanks