Core Challenge Workout – Day 19

You are well over the halfway mark for our challenge, congratulations!  I hope you are as excited and enthusiastic today as you were at the beginning of the Core Challenge.

Here’s your Core Challenge Workout for today:

  • Plank Knee Cross w tap – 45 seconds
  • Superpeople – 30 seconds
  • Side Hip Raise  – 30 seconds each side

Perform this sequence three times through.

How To Do The Exercises

Plank Knee Cross w Tap

  1. Please get into the high plank position (this means on your hands)
  2. Bring your right knee across your body towards your left shoulder
  3. Tap your knee with your left hand
  4. Replace your leg and hand and switch sides
  5. Repeat for 45 seconds

Level 3:  Drop down to a low plank position (on your forearms) and increase time up to 60 seconds

 Level 1:  Perform this exercise in shorter time intervals.  Try 15 -20  seconds to start then rest for 1-2 seconds, and then try and do another 15 -20 seconds.  The only way to get “better” at this is to increase the time you are in the activity.


  1. Lay face down on the ground, legs and arms straight
  2. Squeezing your body tightly, lift your arms and legs at the same time and slightly hold at the top for a 1 count
  3. Return your arms and legs softly to the ground
  4. Repeat

Side Hip Raise 

  1.  Lay on your left side, propped up on your forearms
  2. Make sure your  legs stacked on top of each other and that you are in a straight line from your shoulder to your hips to your knees to your feet
  3. Extend your right arm towards the sky
  4. Engage your abs and lift your hips off the ground as high as you can
  5. Hold at your highest point for a second then gently return to start
  6. Repeat for 30 seconds then switch sides

Level 3: At your highest point of the lift, hold and lift your outside leg up then down before coming back to the start position

Level 1:   Perform this exercise in 5 second increments.  5 seconds on, rest for a few seconds, 5 seconds on, rest, etc.         

Start strong.  Stay strong.  Finish Strong.     

Now go run!

Keli 🙂 

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