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 🙂

 

 

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