I hope you enjoyed your “rest day” yesterday!  Hopefully you are feeling a whole lotta abs going on!

Here is your Core Challenge Workout for today:

• Spiderman Climbers – 20 total (10 each side)
• 5 Ct. Leg Drops – 15
• Plank – 45 seconds

Perform this sequence 2 times through

How To Do the Exercises

Spiderman Climbers

1. Hold yourself in the “up” position of a pushup, hands under our slightly in front of your shoulders, fingers spread, apart, pointing forward
2. Press your feet, knees and thighs together
3. Draw your shoulders down away from your ears and engage your shoulder blades so they are slightly pulling toward each other
4. Lift your belly up nice and tight, pulling your belly button toward your spine
5. Drop your tush a bit, keeping a nice long spine
6. Focus on your belly button, pulling it up towards your spine
7. Breathe
8. From this position, lift your right foot off the ground and bring your knee to the outside of your right elbow, bending the knee as you bring it forward
9. Press leg back to start position and repeat this motion on the right side for a total of 10 times
10. Switch to your left leg, repeating this exercise 10 times on the left side

5 Count  Leg Drops

1. Lay flat on your back, with your hands under your tush
2. Bring your feet straight up in the air, feet flexed so that toes are facing towards you, knees locked out
3. Keeping legs glued together through entire exercise, contract your abs as you slowly (s-l-o-w-l-y) lower your legs as close to the ground as you can as you slowly (s-l-o-w-l-y) count down 5, 4, 3, 2 and 1
4. When you get to 1, squeeze your legs together, tighten your abs and pull your legs back up to start – repeat 15 times

Plank

1. Hold yourself in the “up” position of a pushup, hands under our slightly in front of your shoulders, fingers spread, apart, pointing forward
2. Press your feet, knees and thighs together
3. Draw your shoulders down away from your ears and engage your shoulder blades so they are slightly pulling toward each other
4. Lift your belly up nice and tight, pulling your belly button toward your spine
5. Drop your tush a bit keeping a nice long spine
6. Focus on your belly button, pulling it up towards your spine
7. Breathe

Now go run!

Keli 🙂