7 Day Core Challenge
Author
Griffin Jaworski
All plans by this CoachLength
1 Week
Typical Week
7 Strength
Longest Workout
0:10 hrs
Plan Specs
weightloss strength
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Summary
This is a 7 Day Core Challenge is designed to help you build core strength as well as get in the habit of doing something every day! Consistency is the foundation for success and core is the foundation of movement! No matter what your goals are in training (or in life) chances are a strong core will help you get where you are going.
"We are what we repeatedly do. Excellence, then, is not an act, but a habit." - Aristotle
Stats
Sample Day 1
- 1min forearm plank
- 30s side plank (R)
- 30s side plank (L)
- 1min forearm plank
(lower to belly)
- 1min alternating supermans
(press up to palms)
- 30s pushup to plank (alternating lead arm)
- 30s side plank (R) with hip dips
- 30s side plank (L) with hip dips
- 30s forearm plank with saw blade (move forward and back over elbows)
- 30s side plank (R) with top leg raises
- 30s side plank (L) with top leg raises
(lower to belly)
- 1min alternating supermans
Sample Day 2
10 reps of everything, keep going through until you hit them all! (chances are it takes closer to 4 minutes)
- crunches
- flutter kicks (10 each leg)
- scissor kicks (10 each leg)
- single leg lower (R)
- single leg lower (L)
- double leg lower
- V ups
- bicycle crunches (10 each leg)
- penguins (10 each side)
- seated twists (10 each side)
- toe touches
Sample Day 3
5-8 reps each leg focused on range of movement, give core musculature a rest day
(In tabletop position)
- cat pose (on exhale) into cow pose (on inhale)
- spinal balance (opposite arm/leg reach on breath in) into tiger crunch (hug elbow in to meet knee on breath out)
-donkey kicks
-fire hydrants
-hurdle: leg forward
- hurdle: leg backward
-hamstring curls
Sample Day 4
Switch exercises every 30s, alternating between a hold and a dynamic movement, work up to 8 min!
- 30s hight boat pose
- 30s flutter kick
- 30s low boat
- 30s scissor kick
- 30s forearm plank
- 30s pushup to plank
- 30s side plank (R)
- 30s side plank (R) with top leg raises
- 30s side plank (L)
- 30s side plank (L) with top leg raises
- 30s high plank
- 30s mountain climbers
- 30s forearm plank
- 30s alternating punches (right arm, left arm)
(pick any hold or dynamic movement you want!)
Sample Day 5
Work up to 50 reps any order of:
- pushups
- crunches
- bicycle kicks
- penguins
- forearm alternating punches
- seated twists
- toe touches
- glute bridges
- supermans
Sample Day 6
5-8 reps each leg focused on range of movement, give core musculature a rest day
(In tabletop position)
- cat pose (on exhale) into cow pose (on inhale)
- spinal balance (opposite arm/leg reach on breath in) into tiger crunch (hug elbow in to meet knee on breath out)
-donkey kicks
-fire hydrants
-hurdle: leg forward
- hurdle: leg backward
-hamstring curls
Sample Day 7
Enjoy!!
-30s high boat pose
-30s lemon squeezes
-30s high boat pose
-30s seated twists
-30s flutter kicks
-30s scissor kicks
(plant heels down)
-30s bridge lifts (squeeze glute top for 2 sec)
-30s single leg bridge (hold R)
-30s single leg bridge (hold L)
-30s single leg bridge lift (R)
-30s single leg bridge lift (L)
(build up to REPEAT with 20s intervals and 10s intervals)