Core Challenge Workout – Day 24

TGIF!    How are you?  Feeling strong, confident and in control of your core?  I thought so!

Here’s your Core Challenge Workout for today:

  • Walking Plank – 10 repetitions each direction (10 to the left then 10 to the right)
  • Alternating Reach Plank – 45 seconds
  • Narrow to Wide Plank – 45 seconds

Repeat this sequence three times through.

How To Do the Exercises

Walking 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
  8. From this position, take a “step” to the right by moving your right arm and right leg out to the side – stabilize your position and take another “step” to the right.

Alternating Reach 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. 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). 

Narrow Plank to Wide 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
  8. Start the timer and hop your legs out nice and wide (wider than your hips, keeping your spine lengthened
  9. Then hop your legs together with your ankles, thighs and knees touching
  10. Alternate slowly for 45 seconds

Level 3: Do this position from a low plank or stay in a high plank and hop more quickly

Level 1:  Either hold a plank position or alternate your legs out and in one at a time

As a reminder, please find a level that works best for you.  Don’t worry about what you think you ‘should’ be able to do. or used to do, or heard that your sister or neighbor can do.

Now go run!

Keli 🙂

 

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