YAH! Day 30! You’ve done great sticking with this. I hope your core is feeling strong!
Finish it up strong with this combo.
Hold a plank on your hands for 10 seconds, then walk down to forearms and hold for 10 seconds, walk back up to hands for 9 seconds, down to forearms for 9 seconds…all the way until you get to 1 second of each.
Comment below how you enjoyed the challenge and if you can tell a difference!
Almost to the end! This is the day you get to pick some exercises! I have the first one set with plank jacks, the other two are your choice! Pick ones that challenge you! I would avoid regular planks as we will finish up with those tomorrow!
Do each for 1 minute x 3 rounds total.
Exercise 1: Plank Jacks
Exercise 2: Your choice
Exercise 3: Your choice
Under comments, tell which two exercises you picked!
Do 20 each, 18 each, 16 each, 14 each, 12 each, 10 each
Exercise 1: Criss cross legs wide, pressing lower back into mat
Exercise 2: V pass weight, alternating top leg
Exercise 3: alternate punches up to feet with weights
Do exercise 1 – 20 reps, then exercise 2- 10 reps. Work your way down counting 18 & 9, 16 & 8, 14 & 7, 12 & 6 & 10 & 5.
Exercise 1: V sit in/out
Exercise 2: Sit up
Do each exercise for 1 minute, repeat 2 more times for a total of 3 sets.
Exercise 1: Superman (with our without light weights), lift up arms and legs together, hold a count or two and lower.
Exercise 2: Crunch and straighten legs; start with bent knees and as you lift shoulders up, straighten your legs.
Exercise 3: Plank, tuck right knee in, twist and extend leg, alternating legs
Do each exercise for 1 minute, repeat for a total of 3 sets. Option 2: each exercise for 45 seconds, Option 3: each exercise for 30 seconds.
Exercise 1: Side Plank Lifts Up and Down (halfway switch sides)
Exercise 2: Punch & Bend (start with legs a little wider than shoulder width, bend and tilt your head toward your shoulder)Exercise 3: One Leg Bridge Lift and Crunch; lift up left leg pushing the weight in right heel, crunch right elbow on outside of left leg. Each time lower your rear end back down; halfway switch sides.
Hopefully you are finding yourself stronger at planks! I’ve tried to incorporate some type of plank each day. Do each exercise 1 minute and repeat 2 more times for a total of 3 rounds!
Exercise 1: One Leg Plank (halfway – change the leg)
Exercise 2: Crunch with Knee Tuck (lift knees in as you crunch up), keep elbows back and eyes focused up, lower down so feet touch the ground then repeat.
Exercise 3: Extended arm sit up; keep right arm extended as you come up for full sit up, halfway switch sides.
A little change up today! Push ups and Sit ups. Do 10 of each, 9 of each, 8 of each…finishing up with 1 of each. I like this variation of push up (with feet on a chair or table) – it really challenges the core!
Entering the last week! How are you doing with it? Are you feeling stronger yet? Developing a strong core is so important for the strength of your entire body. It also makes you stand up taller, can reduce back aches and reduce your chance of injuries in your everyday life. If you have forgotten some of the days, it’s not too late to finish up. If you find some of the days are too hard, do what you can!
Exercise 1: V Twist – 30 seconds (2nd set 45 seconds, 3rd set 1 minute)
Exercise 2: Crunch- bring knees in as you lift up, hold a count before going back down- 1 minute each set
Exercise 3: Plank hold- 1minute (2nd set 1:15, 3rd set 1:30)
Do each exercise for 1 minute and repeat 2 more sets for a total of 3 sets or 9 minutes.
- Option 2: Do each exercise 45 seconds x 3 sets
- Option 3: Do each exercise 30 seconds x 3 sets
Exercise 1: Plank, alternate arm lifts (hold 1-2 counts before alternating)
Exercise 2: Bicycle Crunch (1st 30 seconds- slow, 2nd 30 seconds fast)
Exercise 3: Forearm Plank, reach and tap diagonally in front)
Comment when you are done!