Welcome to the 30 Day Core Challenge!
6 Days Core – 1 Day Off
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
Core with Pancake
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
Ruffles Core Session
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
Shred Shed Pancake Core
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
River Raisin
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
Post Run Core Session by the Pond
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
Cat Core Party
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
Rest from Core
DAY 8
Core in Pine Needles
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
DAY 9
Evergreen Core Session
Minute 1 – 5
1 – Russian Twist with Weight
2 – Sit Up with Weight
3 – Weight Hold – Low Back Flat
4 – V Sit Press (:30 / side)
5 – Flutters with Weight
BONUS: Toe Reachers
DAY 10
Pictured Rocks National Lakeshore
Minute 1 – 5
1 – Kneeling Chop Right Hip to Left Shoulder
2 – Kneeling Chop Left Hip to Left Shoulder
3 – Bear Drawl Taps (Modified – Hold Bear or Bear Shoulder Taps)
4 – Walking Plank (Modified – Hold Plank)
5 – Lobsters
BONUS: Leg Lowers
DAY 11
Chapel Rock at Pictured Rocks
Minute 1 – 5
1 – Plank Ups (Modified – On Knees)
2 – Plank Jacks (Modified – Toe Taps)
3 – Rotary Side Plank (Modified – Bottom Knee Down)
4 – Rotary Side Plank (other side)
5 – Crunches
BONUS: Elevated Dead Bug Legs
DAY 12
Lake of the Clouds at Porcupine Moutain
Minute 1 – 5
1 – Bicycles
2 – High Plank Opposite Toe Reaches
3 – Sit Ups 4 – Bird Dogs
5 – High Plank Spider
BONUS: Leg Circles
DAY 13
Bear Tooth Bypass 🐻
Minute 1 – 5
1 – Lemon Squeezer
2 – Shoulder Tap
3 – Pilates Crunch (4 Count – Reach farther as you release your hand towards your feet)
4 – Saw Plank
5 – Alternating Toe Reaches
BONUS: Hallow Body Hold
DAY 14
REST
DAY 15
Grand Canyon of the Yellowstone
Minute 1 – 5
1 – Russian Twist
2 – Scissors
3 – V Up Angled
4 – Straight Leg Opposite Reach
5 – Other Side
BONUS: Dolphin Kick
DAY 16
Teton National Park
Minute 1 – 5
1 – Mountain Climber
2 – Side Plank (:30 per side)
3 – Plank Leg Raises (:30 per side)
4 – Up Cycle (:30 per side)
5 – Rope Climb (4 counts – slower the better)
BONUS: Lobsters
DAY 17
Teton National Park at Mormon Row
Minute 1 – 5
1 – Sit Up or Crunch
2 – Slow Climber – Outside to Under Alternating (Feel those low abs)
3 – Plank Ups
4 – Bicycles
5 – Lobsters
DAY 18
Teton National Park at Jenny Lake 🏔
Minute 1 – 5
1 – Shoulder Tap with Push Up (Modified – Push Up on Knees)
2 – Sit Up with Weight
3 – Russian Twist with Weight
4 – Weighted Flutter
5 – Weighted Bridge
BONUS – Hollow Body with optional Weight
DAY 19
Dinosaur National Monument 🦖🦕
Minute 1 – 5
1 – Bird Dog
2 – Elevated Flutters
3 – Plank
4 – Hallow Body / Boat Pose
5 – Lemon Squeezers or V Ups
DAY 20
Maroon Bells in Aspen Colorado
Minute 1 – 5
1 – Plank
2 – Side Plank Hip Dips
3 – Reverse Plank
4 – Side Plank Hip Dips
5 – Plank Dancing or Regular Plank
DAY 21
REST
DAY 22
Rocky Mountain National Park on the Ute Trail 🏔
Minute 1 – 5
1 – Up Cycles (Bicycles)
2 – Flutters
3 – Opposite Toe Reaches
4 – Single Leg Bridge (:30 per side)
5 – Russian Twist or Variation Shown in Video
DAY 23
Rocky Mountain National Park on Glacier Gorge Trail
12 Mile Run / Hike to Black Lake to capture these views 🏔😅
Minute 1 – 5
1 – Side Crunch
2 – Other Side
3 – Crunches
4 – Lobsters
5 – Full Plank 3 Limbs or Opposite Reaches Bonus: Plank with Lateral Leg Drivers
DAY 24
Rocky Mountain National Park at Sprague Lake 🏔
Minute 1 – 5
1 – Mountain Climbers (Progression: Add Push Up every 6 Mnt climbers)
2 – Straight Leg Bicycles
3 – Sit Ups
4 – Across Mountain Climber (Slower the Better)
5 – Spider Plank with Across Knee
DAY 25
Turquoise Lake in Leadville Colorado
Minute 1 – 5
1 – Combo Movement Spider Plank to Plank Up
2 – Plank to Down Dog Opposite Toe Reaches
3 – Frontal Plank Bird Dog (:30 per side)
4 – Butterfly Sit Ups
5 – Rt Elbow to Left Knee to Straight Leg (:30 per side)
DAY 26
Lake Granby in Colorado
Minute 1 – 5
1 – V Up to Lemon Squeezer
2 – Sit Up Chops (:30 per side)
3 – Dead Bug (Keep your Low Back Flat)
4 – Hallow Body Rock
5 – Boat Pulses
DAY 27
Sunflower Core
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 28
REST
DAY 29
Hartwick Pines
Minute 1 – 5
1 – High Plank Knee Drives (30 second per side)
2 – Single Leg V Ups
3 – Side Crunch
4 – Side Crunch
5 – Plank Punch
BONUS: Run or High Knees🏃🏼♀️
DAY 30
Theodore National Park
Minute 1 – 5
1 – Plank to Bear
2 – Push Up – Knee to Nose
3 – Side Plank (:30 / side)
4 -Side Crunch (:30 / side)
5 – Superman
BONUS: Leg Circles