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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