DISCLAIMER

The information provided in this core training ebook is intended for general
informational purposes only and should not be considered as medical advice. The
content within this ebook is not meant to diagnose, treat, cure, or prevent any medical
condition or injury. Before beginning any exercise routine, it is essential to consult with
a qualified healthcare professional or a licensed physician.

Individuals with pre-existing health conditions, injuries, or medical concerns should

seek clearance from their healthcare provider before attempting any exercises or
techniques described in this ebook.

The author, publisher, and distributor of this ebook are not liable for any injuries,
damages, or adverse effects that may result from following the exercises, techniques,
or recommendations provided herein. Readers should use their discretion and
judgment in assessing their fitness level and should stop any exercise or technique
that causes discomfort or pain.

The information presented in this ebook is based on the author's knowledge and
research up to the publication date. However, as medical knowledge is continuously
evolving, the content may not always reflect the most current research or
recommendations. Readers are encouraged to independently verify the information
and consult reputable sources for the latest developments in core training and
healthcare.

By using this core training ebook, readers acknowledge that they do so at their own
risk, and they assume full responsibility for any outcomes or consequences that may
arise. Always prioritize safety and listen to your body throughout your training journey.

Remember, professional medical advice and personalized guidance should be sought

for addressing individual health concerns or conditions. This disclaimer applies to the
entire contents of the ebook, including any downloadable materials or resources
provided within.

If you agree to these terms and understand the importance of consulting a healthcare
professional before starting any core training program, you may proceed with using
this ebook. Otherwise, you should refrain from using the content until you have
received proper medical clearance.

PURSUIT: CORE JASON & LAUREN PAK

 01

CONTENTS
02 A 360 DEGREE APPROACH TO CORE TRAINING

05 ABOUT THE AUTHORS

06 THE PROGRAM STRUCTURE

08 RIB CAGE / PELVIS CONNECTION & BREATHING

10 WAYS TO USE THIS GUIDE

11 A QUICK KEY TO MAKE THE MOST OF EACH SESSION

12 THE PROGRAM: WEEK ONE

15 THE PROGRAM: WEEK TWO

18 THE PROGRAM: WEEK THREE

21 THE PROGRAM: WEEK FOUR

24 THE PROGRAM: WEEK FIVE

27 THE PROGRAM: WEEK SIX

30 HOW TO KEEP USING THE PROGRAM AFTER 6 WEEKS

31 6-WEEK CHALLENGE ACCOUNTABILITY CHART

32 CONCLUSION

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“My strength comes from my abdomen. It’s the center of gravity

and source of real power.” -Bruce Lee

Back in the 90s, Lauren and I remember seeing all these infomercials on TV of fitness
workout programs.

For only $19.99, you could purchase various VHS tapes from the likes of Billy Blanks,
Richard Simmons, and Denise Austin.

But probably the catchiest and most popular one of them all was called 8 minute abs.

I feel like every household in America had a copy of this VHS – the iconic cover with a
timer set to 8 minutes and a close-up of two models with chiseled midsections is seared
into my memory to this day.

Over the years, Lauren and I had jokingly referred to 8 minute abs on multiple occasions
-specifically on how absurd the concept and programming was.

Spending 8 straight minutes performing various styles of crunches to only target the
Rectus Abdominus and the Obliques in an isolated fashion seemed torturous,
ineffective, and an unwise investment of time.

But then we got to thinking, could we challenge ourselves to create a comprehensive

core training routine that was progressive, functional, and thoughtfully designed…all in
sub 10-minute workouts?

We didn’t want to slap together a bunch of crunching movements that led to a big
“burning” sensation in the abs and call it a day.
PURSUIT: CORE JASON & LAUREN PAK
 03

We wanted to target the core with what we like to call a “360 degree approach.”

Picture your favorite beverage in a can. That cylinder is a great visual representation
of your core.

You have the Rectus Abdominus in the front, the Obliques on the
side, the Erectors in the back, and all of the deep stabilizers like
the Transverse Abdominus below them.

In order to target all of these areas effectively, you can’t just

perform a series of crunching movements. That’s only a small
sliver of your overall midsection.

Your core is responsible for crunching and flexing, but it’s also
responsible for rotating, extending, and side bending.

To take it a step further, your core should not only be able to

create all of those movements effectively, but it should also be
able to resist all of those movements as well.

That means that you should be able to side bend and laterally flex your spine, but you
should also be able to perform a side plank, which is a form of “anti-lateral flexion.”

Over the past year, we’ve been constantly tinkering, tweaking, and refining the
workouts in this program.

We wanted this routine to be functional and thoughtfully designed using a

progressive approach, but we also wanted to make sure that the workouts were
actually challenging, fun, and able to be modified depending on one’s ability level.

PURSUIT: CORE JASON & LAUREN PAK

 04

Now, of course your core will get stronger and more stable with this program.

But something else you’ll also find is how much better everything else will
improve. Your squats, deadlifts, push-ups, pull-ups, etc. will all feel so much
stronger and sturdier.

Your lower back will be more resilient and less prone to tweaks and overall
achiness.

If you’re an athlete, you’ll be amazed at how much more “connected” you feel on
the field, on the court, and in games.

Finally, with the right nutritional strategies, you can absolutely develop a strong
and aesthetic midsection due to the progressive overload nature of this
program.

Pursuit:Core is the ultimate functional core training program

and each workout can be completed in just 8 minutes a day!

Let’s get started!

PURSUIT: CORE JASON & LAUREN PAK
 05

ABOUT US
Hey there!

We're Jason and Lauren, a personal

training duo on a mission to bring a
more grounded and reasonable
approach to health and fitness.

We have been personal trainers for

over 16 years and owned a gym
together for nearly a decade.
Throughout that time, we have
come to realize that the extremes
that exist in the fitness industry
lead to intimidation and a lack of
confidence, so we're setting out to
combat that messaging in order to
help people feel more empowered
to take on their own health and
fitness endeavors.

We are co-founders of the RISE workout program, co-hosts of the Reasonably Fit
Podcast, and co-creators of the @jasonandlaurenpak social media channels.
Recently, we were featured on the Today Show and named one of Men's Health
Magazine's top 10 fitness influencers to follow in 2023.

After working with thousands of people in-person, we've found the drills and
exercises that will provide the greatest benefits, and we're excited to share them
with you here!

Jason and Lauren

PURSUIT: CORE JASON & LAUREN PAK

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THE PROGRAM HOW IT'S STRUCTURED

Flexion. Rotation. Extension. Lateral Flexion.

The ability to both CREATE and RESIST these four movement patterns is exactly
what we’re looking to accomplish with Pursuit:Core.

Every single movement and exercise in this program has a target goal of either
flexion, rotation, extension, and lateral flexion OR anti-flexion, anti-rotation, anti-
extension, and anti-lateral flexion.

Covering all 8 of these areas helps Pursuit:Core provide the most comprehensive and
functional approach possible!

flexion rotation extension lateral

flexion

PURSUIT: CORE JASON & LAUREN PAK

 07

As you go through the program, what you’ll notice is that the skills and drills start to
build upon each other. What starts off a simple bent knee side plank in week 1
transitions into full side planks, into side planks with a row, and eventually into long
lever Copenhagen side planks by the end of week 6.

Your core is the same as any other muscle group in your body - if you want it to
continue to get stronger and adapt, you need to place more stress upon it in the
form of greater difficulty or load, and this program systematically does just that!

By the time you get to week 6, the sessions will feel extremely challenging, but also
manageable since you’ve been working up to each skill. A gymnastics-based
movement like a v-up won’t feel quite as overwhelming since you’ve been building
proficiency with exercises like hollow holds, tuck ups, and L-sit holds.

You can perform each session as a warm-up before your workout, or a “finisher”
after your workout, or at any point throughout your day as a standalone routine.
There’s not an “optimal” time you need to strive for – just get it in whenever you
schedule allows for it!

The workouts are simple, quick, but extremely effective and challenging, and we
can’t wait for you to experience it!

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RIB CAGE / PELVIS CONNECTION

“Keep your back flat.” “Maintain a neutral spine.”
“Don’t let your hips sag.” “Keep your back from
arching.” “Keep your core tight. Brace your abs.”

These are all various cues you’ve likely heard

over the years that are all attempting to
accomplish the same action of trying to create a
tight connection between the rib cage and
pelvis.

The ability to link your rib cage to your pelvis

plays a crucial role in expressing strength
through your midsection.

The best way to begin cultivating the rib cage – pelvis connection is by developing
awareness in that area, so let’s go ahead and do exactly that!

First, lay on your back with your knees up and feet down. From there, place your hands
on the base of your rib cage.

Breathe in and flare your rib cage up as much as possible so that your lower back arches
significantly. This position is basically the opposite of what we’re trying to accomplish.

From there, try to breathe out and depress your rib cage as much as possible so that
your lower back flattens out towards the floor. It might take a few oscillations
throughout these two extremes, but eventually you’ll be in a position where your spine is
neutral, lower back is relaxed, and abs fully engaged.

Now the tough part is that a lot of the exercises in this guide are going to challenge you
to maintain this connection while moving your arms and legs while in a fatigued and
challenged state.

Your goal is to maintain this connection and a lot of that has to do with optimal breathing
mechanics, which just so happens to be the next section…

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SO, HOW SHOULD YOU BREATHE?

The key is 360 degree expansion of the base of your rib cage with each and
every breath. Each inhale should take about four seconds in through your
nose, and each exhale should take about four seconds out through your
mouth.

This pattern ensures that you’re diaphragmatically breathing rather than

utilizing an apical breathing pattern with your chest/upper traps/neck.

If you’re able to maintain a diaphragmatic breathing pattern throughout your

core sessions, you’ll find that you’ll be able to build a more complete
foundation of core strength, rather than relying on extreme bracing and
breath-holding strategies that may help you to “survive” the exercise, but
don’t necessarily translate to having well-rounded core function!

It will take some time and mindful practice to get the hang of it, but we
would highly recommend working on this approach a few times a day (right
before you go to sleep, during a break in your workday, before your training
sessions, etc.)

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WAYS TO USE THIS GUIDE

You'll notice that this guide is set up as a 6-week program with 4 core training
sessions per week, but there are actually multiple ways to successfully use this
guide to improve your core strength and move through life better! Below you will
find the various options for how to make this guide work for YOU!

6-WEEK PURSUIT:CORE CHALLENGE

1 Simply follow the guide as it's presented. Four days per week you
will complete a 8-minute core workout. As the weeks progress,
the difficulty of the exercises will also progress!

REPEAT WEEKS BEFORE MOVING ON

2
If you're not feeling quite ready for the difficulty to progress from
week to week, you can spend multiple weeks on the same "week"
of exercises. Repeat for as many weeks as needed to feel
comfortable and confident with those drills, before moving on to
the next week!

USE INDIVIDUAL DAYS AS “FINISHERS”

3
If you’re looking to integrate this into a total body workout
program, you can use the workouts in this guide as “finishers” at
the end of your workouts, or you can replace the existing core
exercise(s) in your program with a day of Pursuit:Core instead!

No matter how you choose to use this guide, you really can't go wrong! Spending 8
minutes every other day improving your core strength and stability will have a very
positive impact on the way you feel and the way you move through life!

PURSUIT: CORE JASON & LAUREN PAK

 11

A QUICK KEY
BEFORE WE GET STARTED

We're almost ready to jump into the program! But first, let us give you a quick
breakdown of what to expect from each day so you can be as efficient as possible
and get the most out of this experience!

The heading will Each day will have a breakdown of the

tell you the day in equipment required for that day's drills. There
relation to the are several supine and kneeling drills, so on top
6-week challenge. of the equipment listed, we always recommend
DAY SIXTEEN having a yoga mat, pad, or pillow available!

Equipment needed: light weight, band

1. STRAIGHT LEG SIT UPS - WEIGHTED

Modification: lighter weight or bodyweight

2. FLUTTER KICKS
Each exercise has Modification: knees bent Each exercise will
a picture have a play button
demonstration 3. BAND/CABLE HORIZONTAL CHOPS (L) next to it that will
Modification: lighter band/less distance from anchor point
that also links to link out to a video
the video demonstration.
4. BAND/CABLE HORIZONTAL CHOPS (R)
demonstration for Modification: lighter band/less distance from anchor point These videos
that movement. include visual as
well as written
FOLLOW ALONG
instructions so you
Every exercise has a modification can be sure you're
you can choose in order to help meet performing the drill
yourself where you’re at if the Each day will have a follow-along video that correctly.
default exercise is too challenging. you can click on and it will link out to a
The modifications are all shown in YouTube video. These videos do not have
the follow along videos as well! any talking and are simply there to help
guide you through the session.

Okay, you're ready! Let's do this!

PURSUIT: CORE JASON & LAUREN PAK
 WEEK 1

WORKOUT
STRUCTURE
- Perform each exercise for 30 seconds
- Take 10 seconds to rest/transition into the next exercises
- Repeat the circuit for a total of 3 rounds
 13

DAY ONE
Equipment needed: light weight

1. WALL MARCHING - BENT LEG

Modification: wall push & breathe

2. BENT KNEE SIDE PLANK W/ DB REACH (L)

Modification: bent knee side plank hold (L)

3. BENT KNEE SIDE PLANK W/ DB REACH (R)

Modification: bent knee side plank hold (R)

4. OFF-KNEES QUADRUPED HOLD - LONG LEVER

Modification: off-knees quadruped hold - short lever

FOLLOW ALONG

DAY TWO
Equipment needed: medium-heavy weight

1. HOLLOW HOLD - LEVEL 2

Modification: hollow hold - level 1

2. STANDING SUITCASE MARCH (L)

Modification: lighter weight

3. STANDING SUITCASE MARCH (R)

Modification: lighter weight

4. ANCHORED REVERSE CRUNCH

Modification: heavier anchor weight

FOLLOW ALONG

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DAY THREE
Equipment needed: none

1. LOW PLANK HOLD

Modification: incremental holds

2. SUPERMAN - UPPER ONLY, ARMS DOWN

Modification: less range of motion

3. CROSS BODY CRUNCH (L)

Modification: feet on floor

4. CROSS BODY CRUNCH (R)

Modification: feet on floor

FOLLOW ALONG

DAY FOUR
Equipment needed: none

1. WALL MARCHING - EXTEND LEG

Modification: keep legs bent

2. SIDE PLANK HOLD (L)

Modification: incremental holds

3. SIDE PLANK HOLD (R)

Modification: incremental holds

4. ALTERNATING TALL PLANK HIP FLEXION

Modification: less range of motion + toe tap

FOLLOW ALONG

PURSUIT: CORE JASON & LAUREN PAK

 WEEK 2

WORKOUT
STRUCTURE
- Perform each exercise for 30 seconds
- Take 10 seconds to rest/transition into the next exercises
- Repeat the circuit for a total of 3 rounds
 16

DAY FIVE
Equipment needed: n/a

1. SUPINE MARCHING - EXTEND LEG

Modification: keep legs bent

2. SIDE CRUNCH (L) - HAND BEHIND HEAD

Modification: reach hand forward

3. SIDE CRUNCH (R) - HAND BEHIND HEAD

Modification: reach hand forward

4. SEATED L-SIT ALTERNATING SINGLE LEG RAISE

Modification: knees bent

FOLLOW ALONG

DAY SIX
Equipment needed: n/a

1. HOLLOW HOLD - LEVEL 3

Modification: hollow hold - level 2

2. SIDE PLANK CRUNCH (L)

Modification: side plank hold (L)

3. SIDE PLANK CRUNCH (R)

Modification: side plank hold (R)

4. ALT. CROSS BODY CRUNCH WITH KNEE DRIVE

Modification: reach hand

FOLLOW ALONG

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 17

DAY SEVEN
Equipment needed: none

1. LOW PLANK W/ ALT. FOOT LIFTS

Modification: low plank hold

2. SUPERMAN - UPPER ONLY, HANDS BEHIND HEAD

Modification: n/a

3. ALT. CROSS BODY JACKKNIFE

Modification: keep leg bent

4. CAT/COW
Modification: n/a

FOLLOW ALONG

DAY EIGHT
Equipment needed: band, anchor for feet

1. SIT UP - FEET ANCHORED

Modification: crunch - feet anchored

2. TALL KNEELING PALLOF PRESS (L)

Modification: lighter band

3. TALL KNEELING PALLOF PRESS (R)

Modification: lighter band

4. OFF-KNEES HAND + FOOT LIFT OFFS

Modification: hand lift offs only

FOLLOW ALONG

PURSUIT: CORE JASON & LAUREN PAK

 WEEK 3

WORKOUT
STRUCTURE
- Perform each exercise for 30 seconds
- Take 10 seconds to rest/transition into the next exercises
- Repeat the circuit for a total of 3 rounds
 19

DAY NINE
Equipment needed: stability ball, medium-heavy weight

1. SB DEADBUG
Modification: less tension on ball

2. SEATED TRAVELING SINGLE LEG RAISE

Modification: knees bent

3. SUITCASE CARRY (L)

Modification: lighter weight

4. SUITCASE CARRY (R)

Modification: lighter weight

FOLLOW ALONG

DAY TEN
Equipment needed: light weight

1. HOLLOW HOLD - LEVEL 4 OR 5

Modification: hollow hold - level 3

2. 1/2 KNEEL HALO (L)

Modification: lighter weight

3. 1/2 KNEEL HALO (R)

Modification: lighter weight

4. SUPERMAN - UPPER ONLY, HANDS OVERHEAD

Modification: reach hand

FOLLOW ALONG

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 20

DAY ELEVEN
Equipment needed: none

1. PLANK PUSH UP
Modification: low plank with forward reach

2. SUPINE TOE TAPS

Modification: bent knees

3. SIDE PLANK - TOP KNEE FLEXED (L)

Modification: rest foot on leg

4. SIDE PLANK - TOP KNEE FLEXED (R)

Modification: rest foot on leg

FOLLOW ALONG

DAY TWELVE
Equipment needed: band, light weight

1. BAND OVERHEAD PULLOVER MARCHING

Modification: lighter band, less distance from anchor point

2. RUSSIAN TWIST - FEET UP

Modification: feet on floor, lighter or no weight

3. KNEELING HAND WALKOUT

Modification: less distance forward

4. COBRA PRESS UPS

Modification: n/a

FOLLOW ALONG

PURSUIT: CORE JASON & LAUREN PAK

 WEEK 4

WORKOUT
STRUCTURE
- Perform each exercise for 30 seconds
- Take 10 seconds to rest/transition into the next exercises
- Repeat the circuit for a total of 3 rounds
 22

DAY THIRTEEN
Equipment needed: stability ball, band

1. SB PLANK HOLD
Modification: knees bent SB plank hold

2. STANDING PALLOF PRESS (L)

Modification: lighter band/less distance from anchor point

3. STANDING PALLOF PRESS (R)

Modification: lighter band/less distance from anchor point

4. HANDS ASSISTED TUCK UP

Modification: slower/less range of motion

FOLLOW ALONG

DAY FOURTEEN
Equipment needed: bench, band

1. ANCHORED PIKE UP TO LOWER DOWN

Modification: anchored KB pike up to bent knee lower down

2. SIDE PLANK WITH BAND ROW (L)

Modification: lighter band/less distance from anchor point

3. SIDE PLANK WITH BAND ROW (R)

Modification: lighter band/less distance from anchor point

4. SUPERMAN - UPPER + LOWER, HANDS BEHIND HEAD

Modification: n/a

FOLLOW ALONG

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 23

DAY FIFTEEN
Equipment needed: light weight, medium-heavy weight

1. WEIGHTED SUPINE TOE TAPS

Modification: lighter weight or no weight

2. SEATED DOUBLE LEG L-SIT LEG RAISE

Modification: knees bent

3. DB SIDE BENDS (L)

Modification: lighter weight

4. DB SIDE BENDS (R)

Modification: lighter weight

FOLLOW ALONG

DAY SIXTEEN
Equipment needed: light weight, band

1. STRAIGHT LEG SIT UPS - WEIGHTED

Modification: lighter weight or bodyweight

2. FLUTTER KICKS
Modification: knees bent

3. BAND/CABLE HORIZONTAL CHOPS (L)

Modification: lighter band/less distance from anchor point

4. BAND/CABLE HORIZONTAL CHOPS (R)

Modification: lighter band/less distance from anchor point

FOLLOW ALONG

PURSUIT: CORE JASON & LAUREN PAK

 WEEK 5

WORKOUT
STRUCTURE
- Perform each exercise for 30 seconds
- Take 10 seconds to rest/transition into the next exercises
- Repeat the circuit for a total of 3 rounds
 25

DAY SEVENTEEN
Equipment needed: light weight, stability ball

1. UNASSISTED TUCK UPS

Modification: hands assisted

2. OPEN 1/2 KNEEL KB WINDMILL (L)

Modification: lighter weight

3. OPEN 1/2 KNEEL KB WINDMILL (R)

Modification: lighter weight

4. STABILITY BALL ROLLOUT

Modification: less range of motion

FOLLOW ALONG

DAY EIGHTEEN
Equipment needed: band, sliders

1. HOLLOW HOLD 5-1 DROP SET

Modification: n/a

2. 1/2 KNEEL BAND CHOP (L)

Modification: lighter band/less distance from anchor point

3. 1/2 KNEEL BAND CHOP (R)

Modification: lighter band/less distance from anchor point

4. SLIDING BODY SAW

Modification: less range of motion

FOLLOW ALONG

PURSUIT: CORE JASON & LAUREN PAK

 26

DAY NINETEEN
Equipment needed: stability ball, bench

1. SB STIR THE POT

Modification: less range of motion

2. WEIGHTED HOLLOW HOLD DEAD BUG

Modification: hollow hold dead bug (no weight)

3. COPENHAGEN PLANK - SHORT LEVER (L)

Modification: incremental holds

4. COPENHAGEN PLANK - SHORT LEVER (R)

Modification: incremental holds

FOLLOW ALONG

DAY TWENTY
Equipment needed: light-medium weight, mini band

1. SUPINE TOE TOUCH TO ECCENTRIC

Modification: n/a

2. TALL PLANK ALTERNATING KB DRAG

Modification: lighter weight

3. STANDING BAND HIP FLEXOR RAISE (L)

Modification: lighter band or manual resistance

4. STANDING BAND HIP FLEXOR RAISE (R)

Modification: lighter band or manual resistance

FOLLOW ALONG

PURSUIT: CORE JASON & LAUREN PAK

 WEEK 6

WORKOUT
STRUCTURE
- Perform each exercise for 30 seconds
- Take 10 seconds to rest/transition into the next exercises
- Repeat the circuit for a total of 3 rounds
 28

DAY TWENTY ONE

Equipment needed: light-medium weight

1. TUCK UP - ARMS OVERHEAD

Modification: arms down

2. KNEELING KB/DB DIAGONAL LIFT (L)

Modification: lighter weight

3. KNEELING KB/DB DIAGONAL LIFT (R)

Modification: lighter weight

4. SUPERMAN - UPPER + LOWER, ARMS OVERHEAD

Modification: n/a

FOLLOW ALONG

DAY TWENTY TWO

Equipment needed: medium weights, bench

1. HOLLOW HOLD DROP SET (6-1)

Modification: hollow hold drop set (5-1)

2. ALTERNATING TALL PLANK RENEGADE ROW

Modification: quadruped renegade row

3. COPENHAGEN - LONG LEVER (L)

Modification: incremental holds

4. COPENHAGEN - LONG LEVER (R)

Modification: incremental holds

FOLLOW ALONG

PURSUIT: CORE JASON & LAUREN PAK

 29

DAY TWENTY THREE

Equipment needed: sliders, medium-heavy weights

1. BICYCLES
Modification: take breaks

2. SLIDING BODY SAW TO KNEE TUCK

Modification: sliding body saw

3. SUITCASE DEADLIFT (L)

Modification: lighter weight

4. SUITCASE DEADLIFT (R)

Modification: lighter weight

FOLLOW ALONG

DAY TWENTY FOUR

Equipment needed: light-medium weight

1. STANDING WINDMILL (L)

Modification: lighter weight

2. STANDING WINDMILL (R)

Modification: lighter weight

3. V-UPS
Modification: bent leg

4. HEEL TAP CRUNCH

Modification: n/a

FOLLOW ALONG

PURSUIT: CORE JASON & LAUREN PAK

 30

YOU DID IT! NOW WHAT?

CONGRATS! You completed all 6 weeks of Pursuit:Core! By now you should be
feeling the benefits of these core workouts, but you might be wondering
where to go from here. Below you will find several ways in which you can
continue to use this program beyond the 6-week mark!

REPEAT THE PROGRAM

1 If you simply repeat the program starting back up on day one,

you’ll find that you’ll be able to do the exercises with more ease,
which can allow you to do more repetitions, take less rest, and
choose fewer modifications. You can absolutely continue reaping
benefits even from the more "beginner" stages of the program!

PICK YOUR FAVORITE MOVES

2
As you've gone through this program you've probably enjoyed
some exercises over others. Feel free to create new groupings of
exercises based upon your specific goals and preferences, and
continue using them in your strength training routine in ways that
you enjoy!

EMBRACE THE SUCK

3
Just like you've probably found some favorite moves throughout
the program, you've probably also found some that really
challenged you and got you way out of your comfort zone. Try
repeating those days for a couple weeks until they no longer suck :)

No matter how you choose to continue using this guide, you really can't go
wrong! Spending 8 minutes every other day on your core strength will have
a positive impact on the way you feel and the way you move through life!

PURSUIT: CORE JASON & LAUREN PAK

 31

6 WEEK CHALLENGE
Print out this chart and add a check mark or sticker or whatever motivates you
to stay consistent for each day you complete!

DAY DAY DAY DAY

1 2 3 4

DAY DAY DAY DAY

5 6 7 8

DAY DAY DAY DAY

9 10 11 12

DAY DAY DAY DAY

13 14 15 16

DAY DAY DAY DAY

17 18 19 20

DAY DAY DAY DAY

21 22 23 24

PURSUIT: CORE 6 WEEK CHALLENGE

 32

CONCLUSION
Pursuit:Core is the second installment in our “Pursuit” series – the first being
Pursuit:Mobility.

In today’s fitness world, people put so much pressure on themselves to achieve

things instantly.

Whether it’s being able to lift a certain amount of weight on an exercise, or being a
certain weight on the scale, or achieving a certain physical skill – people feel
pressure to be able to do things in a matter of weeks.

In order to achieve these feats in such a short period of time, they feel the need to
resort to extreme measures whether it’s pushing through pain on an exercise to lift
more weight, or crash dieting to lose weight, or overtraining to the point of physical
and mental exhaustion to acquire a skill like a pull-up or pistol squat.

When we created Pursuit:Mobility, we wanted folks to perform simple 5-minute daily

mobility sessions to promote an active lifestyle and improve range of motion.

We wanted to make it clear that it wasn’t to achieve a split or a straddle pancake in 6

weeks.

It wasn’t about a very specific goal in a very specific and aggressive timeline – it was
all about the pursuit of better mobility.

PURSUIT: CORE JASON & LAUREN PAK

 33

The funny thing is that once people take that pressure off themselves and simply
incorporate adherable habits into their lifestyle, they’re amazed at the results that
follow.

That’s the same reason why we created Pursuit:Core.

It’s not to have 6 pack abs or have the core strength of an Olympic gymnast in 6
weeks.

It’s about the pursuit of increasing core strength.

Doing the workouts in this routine consistently over the long haul without putting
pressure on yourself will yield some amazing results along the way.

We hope you enjoyed this guide! We really tried to make a program that could fit in
peoples’ busy lives that made developing core strength more accessible,
approachable, and manageable. Thank you for trusting us!

Here’s to greater core strength!

-Jason and Lauren

PURSUIT: CORE JASON & LAUREN PAK

 34

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 35

Copyright © 2024 by Jason Pak and Lauren Pak

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Thank you for respecting the hard work and intellectual property of the authors.

Jason and Lauren Pak

PURSUIT: CORE JASON & LAUREN PAK