Core Challenge Workout – Day 15

How are things going?  Are you feeling stronger?  Are the planks becoming a bit easier to hold?  Are you holding yourself taller?  Let me know what benefits you are experiencing so far!

Here’s your Hump-Day Core Workout Challenge for today – you’ll need a timer:

  • Alternating Reach Planks  – 30 seconds
  • Elevated Hip Raise – 30 seconds
  • Spiderman Cross Climbers – 20 repetitions

Perform this sequence two times through.

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 for 30 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

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 this motion for a total of 10 times
  9. Switch to your left leg, bringing your knee across your body towards your right shoulder repeating this exercise 10 times on the left side.

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

Remember, it’s called a challenge for a reason!  Stay positive.  Stay focused and give it 110%!

Now go run!

Keli 🙂

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s