Core Challenge Workout – Day 31

Welcome to your final Core Challenge Workout!

  • Alternating Reach Planks  – 45 seconds on, 15 seconds transition
  • Elevated Hip Raise – 45 seconds on, 15 second transition
  • Spiderman Cross Climbers – 45 seconds on, 15 second transition

Perform this sequence for 8 minutes.

How To Do The Exercises

Alternating Reach Planks  

  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. From this position extend your arm straight out in front of you and reach – keeping your arm at shoulder height
  8. Replace your arm under you and extend and reach with the opposite arm
  9. Alternate arms reaching for 45 seconds

Level 3:  As you extend and reach an arm, extend the opposite leg behind you.  Replace the arm and opposite leg and repeat with the other arm and leg. (Note:  do not lift your arm and leg from the same side of your body)

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). 

Elevated Hip Raise

  1. Lay on your back with your hands behind your head
  2. Keep your knees together extend your legs above you, toes pointed to the sky
  3. Lift your head and shoulders lifted to fully engage your abs and keep your elbows open wide
  4. Lift our hips off the ground and press your toes to the sky
  5. Slowly drop your hips back to the ground and repeat
  6. Slow and controlled is key!

Level 3:  Bring your hips back down and press your legs straight out before bringing them back up. 

Level 1: Keep your hands at your side or under your tush.

Spiderman Cross Climbers

  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. From this position, lift your right foot off the ground and bring your knee across your body towards your left shoulder
  8. Press leg back to start position and repeat with your left leg, alternating legs for 45 seconds

Level 3:  When bringing your leg back behind you keep it lifted off the ground, do not touch it down

Level 1: Bring your knee directly to your chest, not crossing across the body

Congratulations!  You did it!  I hope you enjoyed this Challenge as much as I have!

Now go run!

Keli 🙂

 

 

 

 

 

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Core Challenge Workout – Day 30

Our Challenge is nearing its end!  It’s really been a great experience for me to prepare and share these workouts with you.  Thanks for being a part of the fun!

Here is your 30th Core Challenge Workout for today:

  • Spiderman Climbers (45 seconds on – 15 second rest as you transition to Toe Touch Crunch)
  • Toe Touch Crunch (45 seconds on – 15 second rest as you transition to Spiderman Cilmbers)

Perform this sequence four times through.

How To Do The Exercises

Spiderman Climbers

  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 so it’s in a straight line
  6. Keep your spine lengthened and keep your belly button tucked up high
  7. From this position, lift your right foot off the ground and bring your knee to the outside of your right elbow, bending the knee as you bring it forward
  8. Replace your leg and switch to the left side
  9. Alternate for 45 seconds

Toe Touch Crunch

  1. Lay on your back with your legs lifted, knees locked out, feet flexed
  2. Fully extend your arms with your head and shoulders lifted off the ground
  3. With straight arms, reach your fingertips towards your toes, lifting your shoulders high off the ground as you squeeze your abs
  4. Reach as high as you can and return to start and continue for 45 seconds

Level 1: Place your hands behind your head to support your neck and lift your shoulders and upper torso towards your feet

Stay focused on your form, breathe and “see through” the time.  You can do this circuit!

Now go run!

Keli 🙂

 

 

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 🙂

Core Challenge Workout – Day 27

Monday is fun day!

Here’s your Core Challenge Workout for today:

  • Plank – 60 seconds
  • Dolphin to Plank – 60 seconds
  • Superpeople – 45 seconds

Perform this sequence two times through.

How To Do The Exercises

Plank

  1. Hold yourself in the high plank position
  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

Level 3: Hold this position in a low plank.  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).  

Dolphin to Plank

  1. Hold yourself in the low plank position – on your forearms
  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

Level 1:  Cut time to 30 seconds

Superpeople

  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

 Make today a great one!

Now go run!

Keli 🙂

 

 

Core Challenge Workout – Day 26

Welcome to our final week of the Challenge!

Here’s your Core Challenge Workout for today:

  • Plank – 60 seconds
  • Roman Twist – 40 repetitions (Left and Right is a 1 count)
  • Side Cross – 30 seconds each side

Perform this sequence only two times through.  You’re welcome.

How To Do The Exercises

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

Level 3: Hold this position in a low plank.  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).  

Roman Twist

  1. Grab a soccer ball, kickball, medicine ball, a small child, or roll up a towel
  2. Sit on your tush, knees bent, feet on the floor
  3. Hold your object in front of you, arms bent at 90 degrees
  4. Lean back on your tush so you are balancing on the top of your butt cheek
  5. Hold to your object  and turn to the right and bring your object down towards the ground, then come back across your body to the other side, bring your object down towards the ground – that’s one count.

Level 1:  Place your toes on the ground for greater stability

Side Cross

  1. Lay on your left side, feet stacked on top of each other
  2. Your body should be in a straight line from shoulder, to hips, to knees to feet
  3. Place your left hand under your left shoulder
  4. Tighten your abs and lift yourself up – balancing on your feet and hand
  5. Take right hand and point it straight up (you will look like a cross on it’s side)
  6. Hold tight and maintain this position for 30 seconds
  7. Switch sides

Level 3:  When in the cross position, lift the outside leg a few inches and hold it for all or part of the time.

Level 1: Bend the leg that’s on the ground behind you, keep knees together and squeeze your abs tight.  Place your forearm on the ground, elbow under your shoulder and then lift, supporting yourself with your arm instead.

Enjoy your workout!

Now go run!

Keli 🙂

 

Core Challenge Workout – Day 25

Feedback from my Boot-Camp was that Day 24 was “quite” a workout.    Well done for sticking with it!

Today we’re taking a plank break and working on the side, front and lower portion of the abdominal area.   Enjoy!

Here’s your Core Challenge Workout for today:

  • Opposite Elbow to Knee Crunch – 25 repetitions
  • Flutter/Scissors – 45 seconds
  • Reverse Curl – 25 repetitions
  • Bicycle Crunch – 25 repetitions

Perform this sequence two times through.

How To Do The Exercises

Opposite Elbow to Knee Crunch

  1. Lay flat on your back, with your knees bent, feet flat on the ground
  2. Place your left hand behind your head, lay your right arm on the ground, straight out from your body
  3. Lift your shoulders and head off the ground to engage your abs
  4. Bring your left elbow and right knee towards each other, meeting at the middle as you exhale and squeeze the elbow and knee together
  5. Return your upper body back to your starting position (keep your shoulders off the ground) as you extend that right leg straight out
  6. Repeat 25 times on this side then switch sides.

Level 1:   Keep knees bent and feet flat on the floor, direct your left elbow towards your knee and return back to start – doing so  will reduce stress on lower back.

Flutter/Scissor Kicks Combination

Flutter Kicks

  1. Lay on your back with your legs straight out with your hands under your tush
  2. Tighten your abs and lift your legs in the air, pressing your heels and knees together
  3. Lower your legs until they are about 12 inches off the ground
  4. Point your toes and with very straight legs, start flutter kicking (work from your hip, using your entire leg to move your feet)

Scissor Kicks

  1. Stop fluttering
  2. Press your legs apart about 12 inches then bring them together, crossing one foot on top of the other at the ankle
  3. Press them apart about 12 inches and again, bring them together crossing the other foot on top of the other at the ankle
  4. Alternate at a quick pace

**alternate 15 seconds of flutters with 15 seconds of scissors for the time indicated for this exercise

Note:  If this bothers your lower back, keep your legs elevated  2 feet or higher from the ground

Reverse Curl

  1. Lay on your back with your hands at your side, palms flat on the ground
  2. Raise your knees and bend them at a 90 degree angle
  3. Keep your head and shoulders firmly on the ground
  4. Press your palms into the ground as you lift your hips and roll your knees toward your head
  5. Slowly roll back to start and repeat

Bicycle Crunch

  1. Lay on your back, knees bent, feet flat on ground
  2. Place hands behind head
  3. Lift shoulders and head off the ground, lift feet off ground
  4. Rotate your torso to the right so that your left elbow and right knee in the middle of your torso (this is the start position)
  5. Keep left leg straight out, about 18 inches off the ground
  6. Keeping abs tight, rotate torso to the left so that the right elbow is now meeting the left knee in the middle of your torso and left leg is now extended
  7. Continue rotating so that opposite elbow and knee meets in the middle
  8. Make sure that your extended leg is low to the ground

Well done! Keep up the good work and be sure to check in for Day 26 tomorrow.

Now go run!

Keli 🙂