Core Challenge Workout – Day 14

It’s official!  You are awesome!

Today I’m going to introduce varying levels for most of the exercises.  Here’s a primer on what the levels mean.

Level 2 – my benchmark level.
Level 1 – for those needing a lighter intensity or a less challenging option
Level 3 – for those who prefer a higher challenge

The varying levels will be under the How To Do The Exercises section.  I hope it makes sense and provides a greater variety for you.

Here’s your Core Challenge Workout for today:

  • Dolphin to Plank (20 repetitions)
  • In and Outs (20 repetitions)
  • Plank (45 seconds)

Perform this sequence two times through.

How To Do the Exercises

Dolphin to 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 (do NOT turn your hands toward each other or away from each other).
  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. From here I want you to press back on your arms as you press your tush high in the air (this is a pike position)
  6. Hold it at the top and then slowly and with control, bring your butt and hips back down into that lovely plank position (be sure to engage those abs and squeeze them as you come back down from the pike)
  7. Repeat this movement slowly for 20 reps.

Level 3: Stay on your forearms instead of your hands

Level 1: Drop your reps to 10-15

In and Outs

  1. Lay on your back, hands behind your head with your legs bent at 90 degrees, with your feet flexed
  2. Engage your abs and lift your elbows and shoulders off the ground – this is your start position
  3. As you exhale, bring in your knees to your elbows, squeezing as they touch in the middle of your torso
  4. Inhale and extend your legs straight out and bring your elbows back out to the starting position – that’s a one count

Level 3:  Hold for a 2 count when you bring your knees and elbows together.  Squeeze those abs nice and hard.

Level 1: Place your hands under your tush and only use your legs.  Be sure to keep your legs as low to the ground as you can while you extend.

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
  8. Hold position

Level 3: Hold this position while on forearms.  Please be sure to keep your tush lifted and think about lengthening your spine. 

Level 1:  Get on all fours and alternate lifting your left arm straight out and lifting your right leg and pressing it straight behind you.  Please keep your neck in  neutral (lengthen your spine up to the base of your head and let your eyes gaze softly down to the ground).  

Now go run!

Keli 🙂

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