Coach NolanThose with access to a cable machine looking for focused core work
Anyone wanting to add high-intensity ab training to their existing routine
Intermediate to advanced trainees seeking stronger abs and obliques
Athletes who need rotational power and core stability for their sport
People short on time who want maximum core results in 15 minutes
Torque 360 combines three training modalities: weighted cable work for strength, hanging movements for lower ab development, and bodyweight exercises for endurance. Each week builds on the last with clear progression targets.
The name Torque 360 reflects the program's emphasis on rotational strength. Your core does more than flex forward. It rotates, resists rotation, and stabilizes your spine in all directions. This program trains all of those functions.
In just 15 minutes per session, you will build a stronger, more defined midsection that performs as good as it looks. Move well before you move heavy.
Program Roadmap
This 4-week program runs 3 sessions per week, each lasting approximately 15 minutes.
Every session follows a consistent structure: a cable exercise for weighted progressive overload, a hanging movement for lower ab emphasis, a rotational or oblique-focused exercise, and a bodyweight finisher for muscular endurance.
Week 1 focuses on foundation. You will learn proper technique and establish the mind-muscle connection that makes core training effective. Week 2 builds volume with more reps and longer holds. Week 3 increases intensity by reducing rest periods and adding resistance. Week 4 is your peak week where everything comes together at maximum effort.
The program alternates between exercises targeting the rectus abdominis (your six-pack muscles) and the obliques (your side core). This balanced approach builds both aesthetic definition and functional strength.
AbsAbsAbsThis is a supplemental program designed to complement your main training. Complete these sessions on the same day as your regular workouts, either before as activation or after as a finisher. Avoid doing core work immediately before heavy compound lifts like squats or deadlifts, as fatigued abs can compromise your stability.
Rest periods are intentionally short to keep intensity high. If you need more rest, take it, but aim to minimize breaks as the weeks progress. The burn you feel is your muscles working. Embrace it, but never sacrifice form for speed.
Progressive overload applies to core training too. Each week, aim to add a rep, extend your hold time, or increase the weight on cable exercises. Small improvements compound into significant strength gains over four weeks.
If you are working out at home without access to a cable machine, this program is not for you. Check out the Core 360 program instead, which uses only bodyweight exercises.
Hey, I'm Coach Nolan!
I specialize in functional training, mobility, and circuit work. My programs are designed to improve how your body moves in real life—building strength that translates to everyday activities while keeping your joints healthy and mobile. Whether it's core development, movement quality, or sustainable fitness, I'm here to help you move better at any age.
My philosophy is simple: move well before you move heavy. Quality always comes before quantity. I break down every movement step-by-step, focusing on proper form, controlled breathing, and smooth transitions. We build a strong foundation first, then layer on intensity. Whether it's Tabata intervals, core circuits, or functional strength work, the goal is always the same: move better, feel better, live better.
Fitness is a journey, not a race. I believe in steady, sustainable progress—celebrating small wins along the way rather than chasing dramatic transformations. There's no pressure here, just consistent encouragement. When you focus on form instead of speed, when you breathe through the challenge instead of fighting it, that's when real change happens. Stay with me, trust the process, and know that you're doing great—even on the hard days.
