4 For The Core

4 For The Core

With reaching the 90lb loss benchmark of my 17-month get healthy journey, it’s again time to change my routine.  I believe that’s been one of the biggest keys to my continued success.  I like routine, but routine can become uninspiring and boring, causing me to lose interest.  Being healthy and active should never become boring – much like a relationship and requires constant work.  But it’s not going to change by itself.  It will take just as much dedication and determination from you in the middle of the journey as it did at the start.  There is no end, so don’t set one.  This isn’t a temporary fix – it’s a lifestyle, something that will carry you through until the day you no longer care about your health.  This is a battle of the mind.  You have to decide that you’re going to fight it to the end, never giving up, never surrendering.  If not, you’re wasting your time.


Do What's Best for Yourself


Routine also causes your body to hit plateaus, because it gets used to the effort you’re putting into changing it.  It doesn’t want to work.  It doesn’t want to change. It doesn’t like to be pushed, denied, stretched, exhausted, or exercised, and will fight you. It would rather be pampered and lazy. However, it can come to love the benefits and rewards of a good workout.  It will walk straighter with pride and confidence as it gets healthier, stronger, and sexier.  It will reward you with a rush of endorphins and pleasure.  Greater activities become possible and making love becomes so much more fun because you’ll have more stamina, strength and sexiness.



Speaking of sexy, and totally getting back on my initial topic of changing up my routine, I asked my good friend, Sergeant T. Emilio Solano – Army Drill Sergeant at Fort Benning to recommend a good workout to target my middle and lower body specifically.  He recommended 4 for the Core + a 1-minute plank.


Wow! Ouch! Umph! … Whew! These may seem like simple moves, but they’re not!!!!  Within 15-20 seconds of the first routine, my muscles began to shake from strain.  I wasn’t able to hold each position for the full minute as required, but I’ll keep it up until I can.  I made it on average about 15-30 seconds for each one.  I repeated the process twice, but I’d like to be able to hold the positions correctly for the full minute each. I broke more of a sweat with these five moves than I do when I run a mile. I now have a new goal.

2014-05-17 15.06.38

Thank you, Sergeant Solano!


I’ve included a video below for those of you brave enough to try this on your own.  Take control of your body. Take control of your health.  Take control of your life.  When it gets hard, tell yourself you deserve to be happy, healthy and sexy as hell.





Army Physical Readiness Training: 4 For The Core


The abdomen, lower spine, and pelvis comprise the trunk (core) of the body. This area must be stable so the limbs have a fixed base from which to create powerful movements. The abdominal and back muscles form a supportive ring around the spine. Soldiers are only as strong as their weakest link; so all these muscles must be trained in a manner that mimics their function. In reconditioning, 4C and HSD are performed daily before engaging in other PRT activities. During the toughening phase, 4C is performed after preparation and prior to strength and mobility activities. Four for the core may also be performed outside regular PRT sessions as   supplemental training. Do not exceed 60 seconds for each 4C exercise. The following commands are used for 4C exercises.


Exercises 1 and 3 (bent leg raise and back bridge):

  • Starting Position, MOVE.
  • Ready, EXERCISE.
  • Starting Position, MOVE.
  • Position of Attention, MOVE.


Exercises 2 and 4 (side bridge and quadraplex) are both performed on the right and left sides. The commands for execution for this exercise and changing sides are as follows:

  • Starting Position, MOVE.
  • Ready, EXERCISE.
  • Starting Position, MOVE.
  • Change Position, Ready EXERCISE.
  • Starting Position, MOVE.
  • Position of Attention, MOVE.


The goal is to hold each exercise position for 60 seconds. If the Soldier is unable to do this, he will follow the instructions for each exercise to momentarily change position and return to the prescribed exercise position. Detailed descriptions of each 4C exercise follows.

From: FM 7-22 October 2012    (Page last modified Feb 1, 2013)
Related links

Don’t give up.  You can do this.

Till next time,

~T.L. Gray






Categories: Health & Fitness, Inspirational, Instructional, Musing | Tags: , , , , , , , , , | Leave a comment

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