Core Challenge Workout – Day 7

Ok we are a full week in!   Keep up the good work 🙂

Here’s your Core Challenge Workout for today:

  • Plank – 45 seconds
  • Standing Alt Knee to Elbow – 10 each side
  • Wide Step Plank – 30 seconds

Perform the sequence 2 times through

How To Do the Exercises

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 – Hold position for 40 seconds

Standing Alt Knee to Elbow

  1. Stand with your feet hip width apart
  2. Raise your arms and bend your elbows at a 90 degree angle
  3. Lift your right knee up above your belly button and across your body as you bring your left elbow down and across your body – your knee and elbow will ideally meet in the middle – exhale as you bring these two parts together.  Release back to start and repeat 10 times.
  4. Switch sides and repeat the exercise with the opposite knee and elbow 10 times.

Wide 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. Step your apart wider than hip-width apart
  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 and hold position for 30 seconds

Now go run!

Keli 🙂

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