Core Challenge

Welcome to the 4 Week Core Challenge!

Team Shred Shed Core Challenge: Aug 10 – Sept 6
You can start challenge anytime!

Directions:

For each workout, Set a timer for 5 minutes and do what you can with top notch form! Each movement is done within the minute. Everyone is at a different fitness level, beginner, start at :20 – :30 per exercise, moderate :30 – :40 and advanced :45 – :60.⁣

DAY 1

Minute 1 – 5⁣

1 – Side Plank :30 per side – (Modified is bottom leg down)
2 – Plank
3 – Lemon Squeezers (Modified – Use your hands and single leg lemon squeeze)⁣
4 – Push Ups (Modified – Knee Push Ups or Elevated Push Ups)
5 – Sit Ups
BONUS: Russian Twist

DAY 2

Minute 1 – 5⁣

1 – Shoulder Taps (Modified – Lower Knees)
2 – Bicycle: Right Elbow to Left Knee (Progression – All the way up)
3 – Bicycle: Left Elbow to Right Knee
4 – Normal Bicycle
5 – Plank with Lower Abs (Slower the Better and alternate legs)
BONUS: T Plank Rotation (Tip – Hold Side Plank for 3 seconds – Modification – Lower Knee during side plank portion)

DAY 3

Minute 1 – 5⁣

1 – Dead Bug Legs: Keep Low Back Glued to Ground and knees in alignment with hips. Choose Appropriate dead bug variation based on fitness level. (Modified – Keep Bent Legs)
2 – Crunches with or without weight
3 – Flutters
4 – Heels to Heaven – :30 Bring Knees to Right Shoulder / :30 Bring Knees to Left Shoulder. Curl Up with Low Abs / Pelvis – Use Zero Momentum. Control your legs back to center.
5 – Pilates Crunch 4 Count: Inhale then Exhale as you Lift with your abs 1 , Reach Further and Higher 2, Replace your Hands 3, Back on Ground 4. (Progression – Extend one or both Legs as you Reach in Step 2)
BONUS: Plank Punches: Keep your hips and core stable as you punch. (Modified – Lower Knees)

DAY 4

Minute 1 – 5

⁣1 – Single Leg Bridge (:30 per side) Modified – Use both legs
2 – Rotary Plank (:30 per side) Modified – Bottom Leg Down
3 – Single Single Double Reverse Crunch
4 – Plank Levitate Lateral Leg: Keep your hips and core stable as you levitate your leg to the side.
5 – Bird Dog or Elevated Bear Dog 😉 For both movements, stabilize core before lifting arm and leg.
BONUS: Russian Twist (Use Med Ball or Rock)

DAY 5

⁣Minute 1 – 5⁣

1 – Lemon Squeezers (Modified – Single Leg)
2 – Plank Ups (Modified – On Knees)
3 – V – Ups (Modified – Single Leg)
4 – Lobsters
5 – Spider Man Planks
BONUS: Leg Lowers

DAY 6

Minute 1 – 5⁣

1 – Sit Ups (Modified – Crunches)
2 – Side Plank Hip Dips (Modified – Bottom Knee Down)
3 – Alternate Toe Reaches
4 – Inch Worm to Plank Up
5 – Bear Crawls
BONUS: Tikwandos (Watch Full Video for a chuckle 😹)

DAY 7

Minute 1 – 5⁣

1 – Twisted Warrior (:30 / side)
2 – Downward Dog to Plank
3 – Modified Side Plank (:30 / side)
4 – Plank with Knee Drivers (:30 / leg)
5 – Bicycle Holds with Pulses (:30 / leg)
BONUS: Flutter Variation / Hamstring Stretch

DAY 8

Minute 1 – 5⁣

1 – Mountain Climbers
2 – Superman Push Up
3 – Rainbow Side Plank (:30 / side)
4 – Windshield Wipers (Modified – Bent Legs)
5 – Hallow Body Rock
BONUS: Scissors

All Music: Splice Movie Editor & iMovie Editor

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