THE CORE 6
WORKOUT PLAN
BUILD STRENGTH AND FLEXIBILITY FOR
ACROBATICS IN 15 MINUTES A DAY
CRO BOD
BY SOFTACROAARON
CONTENTS
01
Introduction
02
3 Key Principles
03
The Workouts
04
Progress
05
Testimonials
Who Is This For?
Disclaimer
The Core 6, Explained
For quick navigation, tap the
chapter to jump right to it.
WHO IS THIS FOR?
You are in the right place, if:
you are an adult interested in acrobatics
you want better strength + flexibility
you can’t spend hours working out
you don’t want to rely on fancy gym equipment
______________
Hi there! I’m Aaron and I’ve been teaching acrobatics
to adults for over a decade.
After years of studying sports science and refining my
teaching skills, I created a full framework for adults to
learn acrobatics on ‘easy’ mode.
Right now I want to share the first
important step on that journey with you!
Let’s explore how to get the most out of your training — and how
you can get full support for a successful launch.
DISCLAIMER
This workout plan right here is your starter
kit. It will teach you the fundamental
principles of acrobatic strength and
flexibility.
If you follow the workout plan and practice,
you will make tangible progress. But most
people struggle with consistency and
switch to another plan at the first hurdle.
The Starter Kit
The problem is that ‘static plans’ can’t
account for new problems, but...
The Path To Mastery
...a community can! The members in the community celebrate big
results and they use virtually the same plan I am giving you here.
The big difference is, that when hick-ups happen, we are there to
go through them together and find new, better solutions. That’s
how I improve the programs over time and we get the best results!
If you want to go further in acrobatics—avoid plateaus, get support
when it matters, and confidently tackle advanced skills—consider
joining the Acro Body Community. It’s a small fee, that could take
you a long way!
💙
But how do you know the community and the workouts in this guide
actually work?
DOES IT REALLY WORK?
The exact exercises I am showing you in this workout plan have
already helped students get better. We use a tool - the Acro Avtar to objectively measure strength and flexibility progress.
Below are screenshots of real members of the Acro Body
Community, showing their improvements after one phase (5-6
weeks) of practice.
And the average member age is between 35-45 years old!
This is not a cheap marketing trick. It’s just a community where
members actually support each other to get better.
After one year of testing, improving and over 150 students enrolling
into the community, we know that the average student improves
their strength and flexibllity by 20% after completing Phase 1.
CRO BOD
THE CORE 6, EXPLAINED
The Core 6 are the basic strength and
flexibility building blocks of acrobatics.
Most acrobatic skills have two or three
of these blocks as their foundation.
Handstand
Push-Up
Bridge
gth
en
Str
Upper
Body
Arching
Squat
For a comprehensive video
on the Core 6 you can watch
this YouTube video.
CRO BOD
y
ilit
xib
Fle
Lower Body
Standing
Front Split
Handstand
Middle
Split
MAIN BENEFITS OF THE CORE 6
They are the foundation for acro skills and
longevity.
They can be done at home, without special exercise
equipment
They can be scaled down for complete beginners
and progressed for experts.
They allow you to learn most acro skills with more
ease.
Arching
Handstand
Front
Headspring
Raiz
The Core 6 Promise
In this guide you will learn how to improve whole body
strength and flexibility with 6 movements in just 15
minutes per day.
3 KEY PRINCIPLES
That Make Workouts Stick
VAriable
Now that we found the key exercises, the question is how do we get
them to stick. A great plan without execution is no good.
That’s why we want to start small. Just like a big tree starts as a
single seed, we too take a small step at first. No extreme action at
the start can force the sprout to break ground faster.
But later on, challenges are welcome, a tree grows stronger
against the wind. And year by year, it grows - one small increment
at a time. I like to use this 3-step practice mantra:
3)
GROW.
2) Challenge.
1) DO.
To start, lower the
barrier to success.
Then set the right
challenge level.
And use REPS to
scale each exercise.
In sports science-talk, the 3 main principles are:
1) Adherence (get the person to do the thing)
2) Intensity (make it challenging enough)
3) Progressive Overload (make it more difficult over time)
But these words can be unnecessarily complicated.
I find ‘Do. Challenge. Grow.’ easier to remember.
CRO BOD
MAKE THE WORKOUTS:
DOABLE
VAriable
Done > Perfect.
It’s a rainy day. Motivation is low. But you still want to get it done.
Start light. Pick the easiest variation from the demo video and start.
Just one warm-up set. Switch between tasks. Finish in about 8
minutes. Your body will thank you. Done is better than perfect.
CHALLENGING
7
Want to make faster progress? Work
at the right intensity. Research has
shown that a challenge level of 7/10 to
8/10 strikes a great balance between
reliable strength gains, hypertrophy
and managing fatigue.
0
Sweet Spot
10
__
>
You can also think of this as “emptying
your battery to 20-30%”. That means
you stop 2-3 repetitions before you
reach complete muscle failure.
8
Williams (2017), Borg CR10 scale
And Measure GrowTH
Growing your workouts, slow and gradually like the tree, means
finding very small steps of progressions, from workout to workout.
Scalability
in
multiple
dimensions is key. There is
more to this, as you’ll learn
later with the REPS strategy.
CRO BOD
THE WORKOUT STRUCTURE
Each day we pick 1 upper body
+ 1 lower body exercise of the Core
6. This makes workouts uniquely
time-efficient, without sacrificing
performance improvements, as
this study shows.
SUPER-SET (CIRCUIT)
Cycle back and forth between the upper and lower body task
Take 30-60 seconds to transition between exercises
Repeat for 3 rounds total
Upper
Body
6-9 reps
Lower
Body
45-60
sec effort
or
≈ 4 Minutes
per Set
WARM UP
If your body is fairly warm - through thick clothes, a heated room or
warm weather - you can get most warm-up benefits from a single
set. Take 90 seconds per exercise, starting with light repetitions at
30-40% effort and gradually working up to 70%.
TOTAL PRACTICE TIME < 15 MINUTES
CRO BOD
YOUR WEEKLY PROGRAM
For the most reliable progress, I recommend the 6-day workout
schedule below.
According to this meta-analysis, six weekly sets at the right
challenge level will easily improve strength, even for trained
individuals. And according to this systematic review, we are close
to the 10-minute weekly optimum for flexibility gains.
MON
TUE
WED
THU
FRI
SAT
DAY A
B
C
A
B
C
Upper
Lower
4 mins/set for 3 rounds
-
repeat each workout 2x/week
This way, in just 15 minutes per day, you are improving whole body
strength and flexibility. There isn’t a single acrobatics program I
have seen, that covers this much ground in such little time.
Dozens of members in their 30s, 40s and 50s in the Acro Body
Community are seeing successes with this workout structure.
Chances are, it will work for you, too. The right science-based
workout (given enough sleep and food) will do the trick.
Let’s jump straight to the workout + demo videos next!
CRO BOD
USE THE VIDEO GUIDES
In Section 3 - The Workout Templates you find these interactive video players
Beginner
Intermediate
Advanced
Handstand
Push-Up
Kneeling
Piked
Straight
Tap to watch
Tap the player or the name of the skill to get
straight to the demo video.
Try it out by tapping one of them above.
Note: The interactive links don’t work with some android
PDF apps. A standard acrobat viewer or the apple
‘preview’ app should display them well.
But you can also copy + paste link below to get access.
Core 6 Workout Plan - YouTube Playlist
https://youtube.com/playlist?list=PLX3wkb4leTWe6zuPKn6p8YVZstSTzsPEw
CRO BOD
DAY A (+ VIDEOS)
Warm-Up
Warm up your upper and lower body with lighter
variations (Challenge Level 3/10), gradually
building to more challenging ones as you feel
prepared.
Beginner
Intermediate
Advanced
Handstand
Push-Up
Kneeling
Straight
Piked
Tap to watch
6-9 repetitions
Work at Challenge Level 7/10.
Rest for 30-60 seconds between sets.
6-9 repetitions
+ 10 second hold
Beginner
Middle
Split
Intermediate
Standing
Straddle
Pancake
Reaches
Advanced
Straddle
Ups
Tap to watch
Repeat for 3 rounds in total
CRO BOD
DAY B (+ VIDEOS)
Warm-Up
Warm up your upper and lower body with lighter
variations (Challenge Level 3/10), gradually
building to more challenging ones as you feel
prepared.
Beginner
Intermediate
Advanced
Bridge
Low Bridge
Rotations
Chest
Reaches
Bridge
Push-Ups
Tap to watch
6-9 repetitions
Work at Challenge Level 7/10.
Rest for 30-60 seconds between sets.
6-9 repetitions
+ 10 second hold
Beginner
Front
Split
Intermediate
Long
Lunge
Front Split
Slides
Advanced
Standing
Splits
Tap to watch
Repeat for 3 rounds in total
CRO BOD
DAY C + VIDEOS
Warm-Up
Warm up your upper and lower body with lighter
variations (Challenge Level 3/10), gradually
building to more challenging ones as you feel
prepared.
Beginner
Intermediate
Advanced
Handstand
Shoulder
Shrugs
1-Arm Weight
Shifts
Shoulder
Leans
Tap to watch
6-9 repetitions
Work at Challenge Level 7/10.
Rest for 30-60 seconds between sets.
6-9 repetitions
+ 10 second hold
Beginner
Arching
Squat
Intermediate
Knee
Extension
Arching
Squat
Advanced
Diagonal
Squat
Tap to watch
Repeat for 3 rounds in total
CRO BOD
Use The R.E.P.S Strategy For Easy
PROGRESS
Working out at challenging level is essential. But without tracking
progress, you won’t know if you are getting better and workouts
feel fruitless.
So we track REPS. REPS is an acronym that stands for
Repetitions, End-Range, and Peak Stress.
Increase
Repetitions
DO MORE
Increase
End-Range
MAKE IT
FARTHER
head touches floor
Increase
Peak Stress
elevated
hips
= more load in hands
MAKE IT
HEAVIER
The easiest way to see if
you are getting better is
to see if you can do more
repetitions than before.
This builds strength well but only up to a point.
When you get to 9/10
repetitions, don’t just
add more reps - make
the range of motion
larger. This challenges
you in a way that directly
leads to more muscle
growth. (science says Yay!)
As
the
end-range
increases, you likely will
need to do fewer reps at
first. Build these up
again. Then you’re only
left with increasing the
peak stress, or intensity,
by shifting your weight to
make
the
exercise
heavier.
IMPORTANT: The smaller increments you can measure, the more
easily you will get better! I call that seamless progress.
MEASURE IN SMALL STEPS
“I want to do handstand push-ups” feels unrealistic and
demotivating if we don’t have mid-way milestone goals to
hit. Don’t aim for huge wins at first. Make your workouts
more fun and rewarding, by giving yourself a good
milestone goal using the R.E.P.S strategy.
Below is an assessment from the community that applies
the R.E.P.S. strategy to the handstand push-up.
6-9 Repetitions
Progress in repetitions first. When you get to 9, then progress
in end-range. When you hit the maximum end-range,
progress in peak stress by elevating the feet.
Keeping track of these progressions from session to session
is key! But it can get messy quickly. Next I’ll show you how to
track progress in three levels of effort.
TRACKING IN 3 LEVELS
Tracking is essential to see progress. But overcomplicating it can
get in the way of practice. Done is better than Perfect. So first...
mark it done.
If you have one of those days, just do your
workout and mark it as done, because
tracking is never more important than
moving. So show up, color a box in your
calendar green and note somewhere, that
you’ve done the thing. The goal is, to be
consistent over time. And whatever gets
you to show up to your 15 minute practice
that day matters more, than how you do
the practice.
A
B
C
AB C B
C ABCA
track repetitions.
Just note down your reps for each set.
Even if you don’t know exactly how
deep you went, knowing that you did
20 pancake reaches gives you a clear
target to surpass next time.
track Difficulty.
The more accurate you get at tracking
your difficulty level, the easier it is to
make progress in the next session.
Tracking should take no more than 10
seconds while you rest between sets,
even if you take notes about the endrange and peak stress.
Note the cursive details
Do the Core 6 Workout. Find the right challenge level. Grow by
tracking your progress in small steps and you will level up!
CRO BOD
STRUGGLING WITH CONSISTENCY?
You can make progress with ease, but you still need to put in the
work. I’ve designed the Acro Body Community, so that none of this
feels like a chore and you can easily climb to more advanced acro
skills.
It’s the one place where I am sure, you will make progress.
And at the low entry fee, there is no reason not to give it a try.
Tap this link to join the community
CROBOD
COMMUNITY
14-Day Money-Back Guarantee
✅ Get better handstands, splits and bridges
✅ Train in just 15 minutes a day with guided sessions
✅ Receive feedback to avoid common errors
✅ Join weekly community calls
✅ Learn new fantastic acrobatic skills!
✅ Unlock new content every week!
✅ Builld a strong, safe foundation for life.
Join us and enjoy consistent acro progress
COMMUNITY TESTIMONIALS*
The magic happens, when you don’t do it alone.
*all from verified members who have completed
at least 1 phase of the Acro Body Community
CRO BOD