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
- Hold yourself in the “up” position of a pushup, hands under our slightly in front of your shoulders, fingers spread, apart, pointing forward
- Press your feet, knees and thighs together
- Draw your shoulders down away from your ears and engage your shoulder blades so they are slightly pulling toward each other
- Lift your belly up nice and tight, pulling your belly button toward your spine
- Drop your tush a bit, keeping a nice long spine
- Focus on your belly button, pulling it up towards your spine
- Breathe
- 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
- Press leg back to start position and repeat this motion on the right side for a total of 10 times
- Switch to your left leg, repeating this exercise 10 times on the left side
5 Count Leg Drops
- Lay flat on your back, with your hands under your tush
- Bring your feet straight up in the air, feet flexed so that toes are facing towards you, knees locked out
- 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
- When you get to 1, squeeze your legs together, tighten your abs and pull your legs back up to start – repeat 15 times
Plank
- Hold yourself in the “up” position of a pushup, hands under our slightly in front of your shoulders, fingers spread, apart, pointing forward
- Press your feet, knees and thighs together
- Draw your shoulders down away from your ears and engage your shoulder blades so they are slightly pulling toward each other
- Lift your belly up nice and tight, pulling your belly button toward your spine
- Drop your tush a bit keeping a nice long spine
- Focus on your belly button, pulling it up towards your spine
- Breathe
Now go run!
Keli 🙂