Core Challenge Workout – Day 29

Happy Day!  Thanks for checking in on the 29th day of our Challenge.  I am sure you enjoyed your rest day yesterday and are itching for a good workout today.

Never one to disappoint, here is your Core Challenge Workout for today:

  • Plank – 5 minutes

Just one time.

How To Do The Exercise (we’ll get to this in a minute, first, we need to chat)

“Keli”, I can hear you asking, “how, if I am only doing 45-60 seconds at a time am I going to be able to do a 5 minute plank?”

Listen, you are all capable of a 30 second plank.  I know you are – so you have to just approach this exercise from that place.  The place of where you can do 30 seconds, then add another 30 seconds, and so on.

Now let’s fast forward to say, 3 minutes in.  It’s hard, you’re shaking and you have to drop out of the plank.  That’s fine.  Drop down, pike up, get on your hands and knees for 10 or so seconds.

Then take a deep breath, clear your mind, find your “I can do this” happy place and get back into that plank.

Does being able to do a 5 minute plank without dropping out mean you are a bad ass?  Well, yeah.

Does dropping out of that 5 minute plank for 10-15 seconds at a time or switching to Bird-Dog position make you any less of a bad ass?  Absolutely not.  You are still a bad ass in my book, just for the attempt.

So come to this plank with every intention of giving it 120% and whatever your outcome is, you should be proud.  I am!

How To Do The Exercise

  1. Hold yourself in a high plank, 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 and Hold

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).  

As always I love to hear about your successes in this Challenge so share them with me!

Now go run!

Keli 🙂

2 thoughts on “Core Challenge Workout – Day 29

  1. Corie Gerney

    Wow–a five minute plank! I guess I’ll have to do it at home this morning as I slept right through class. I turned the alarm off at 5:10 and woke up again at 6am 😦


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