7 Day Core Challenge

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:00

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

Sample Day 1
0:08:00
Planks

- 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
0:04:00
2 Minute Abs

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
0:10:00
Mobility Movements

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
0:08:00
30 Second Alternating

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
0:10:00
50 Reps of each

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
0:10:00
Mobility Movements

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
0:10:00
Just plain fun.

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)

Griffin Jaworski
|
Sweat Equity Athletics LLC

I believe in the power of human potential.

As an IRONMAN Certified Coach and RYT 200 Yoga Teacher that combines the art and science of training, I can help you break through that next barrier and achieve your dreams.

Whether that is through the general guidance of a Training Plan, specific instruction via remote Coaching, or even weekly and daily motivation through my newsletter and social media, my goal is to help you accomplish yours!