How strong is your core? Challenge yourself with this creative workout specifically designed to help you build a rock-solid core!
POINTS TO NOTE : Focus on integrity of each exercise, ie maintain abdominal and pelvic floor activation throughout. Don’t hold your breath. Try the workout without additional weight initially to get the moves right & a feel for the workout.
SETS : 2-3
PRINTABLE WORKOUT LOG:Hard-Core Challenge.pdf
1. SITUP TO STAND x 10
The medicine ball will add some momentum but the gluts work hard to get you
upright & the abs work hardest as you return to the floor. The challenge here
is to keep your feet together, not moving them at all.
2. RUSSIAN TWIST x 30
Turn your face & shoulders with the ball. Lift out of your lower back, chest up.
3. FULL SIDE PLANK HIP LIFT x 10
Stack the joints, wrist under shoulder. Lift from the underside of your waist.
4. PULLOVER x 15
Aim to be completely sideways on, ie shoulders & hips do not rotate at all.
Push hip away as you tilt down. Draw inner thighs together so legs remain a
strong base here.
6. LEG SCISSORS x 20
Shoulders remain lifted here, eye gaze forward with chin tucked to protect
neck. Simply (!) scissor the legs keeping lower back anchored to the floor.
7. SCORPION x 20
Setup a forearm plank position & bend one knee as if to put your footstep on
the ceiling. Without rotating your shoulders, ie holding the plank position, hook
your lifted foot over behind you, ideally all the way to the floor…..
8. X PULLOVER x 30
Hips & shoulder blades clear of the floor, open your body like an ‘X’, legs
diagonally off one way, head & weight the other. Come back to starting point
then open the other way.
S – T – R – E – T – C – H
I can hear the groans now with this one!! Good groaning….
Please let us know what you think & how you go with this. We’d love your feedback!
Recommended equipment for the hard core challenge :