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Who doesn't want a better core? This is an easy to follow 3 week guide to a better, stronger core. On the last day, you will test yourself to see how many you can do! Good Luck! *This challenge is best suited for women who are not currently pregnant*
Week 1
Tuesday
Plank- 25sec
Sit-ups- 7
Plank Jacks-7
Straight leg
Crunches-7
Mountain Climbers- 25sec
Wednesday
Plank- 30sec
Sit-ups- 10
Plank Jacks-10
Straight leg Crunches-10
Mountain Climbers- 30sec
Thursday
Plank- 35sec
Sit-ups- 14
Plank Jacks-14
Straight leg Crunches-14
Mountain Climbers- 35sec
Friday
Plank- 40sec
Sit-ups- 19
Plank Jacks-19
Straight leg Crunches-19
Mountain Climbers- 40sec
Saturday
Plank- 45sec
Sit-ups- 25
Plank Jacks-25
Straight leg Crunches-25
Mountain Climbers- 45sec
Sunday- Rest
Week 2
Monday
Plank- 1 min
Sit-ups-30
Plank Jacks-30
Straight leg Crunches-30
Mountain Climbers- 1 min
Tuesday
Plank- 1min 10 sec
Sit-ups-35
Plank Jacks-35
Straight leg Crunches-35
Mountain Climbers- 1min
Wednesday
Plank- 1min 20 sec
Sit-ups-40
Plank Jacks-40
Straight leg Crunches-40
Mountain Climbers- 1min
Thursday
Plank- 1min 30 sec
Sit-ups-45
Plank Jacks-45
Straight leg Crunches-45
Mountain Climbers- 1 min
Friday
Plank- 1min 40sec
Sit-ups- 50
Plank Jacks-50
Straight leg Crunches-50
Mountain Climbers- 1 min
Saturday
Plank- 1min 50 sec
Sit-ups-55
Plank Jacks-55
Straight leg Crunches-55
Mountain Climbers- 1 min
Sunday -Rest
Week 3
Monday
Plank- 2 min
Sit-ups-60
Plank Jacks-60
Straight leg Crunches-60
Mountain Climbers- 1 min
Tuesday
Plank- 2min 15 sec
Sit-ups-65
Plank Jacks-65
Straight leg Crunches-65
Mountain Climbers- 1 min
Wednesday
Plank- 2min 30 sec
Sit-ups-70
Plank Jacks-70
Straight leg Crunches-70
Mountain Climbers- 1 min
Thursday
Plank-2 min 45 sec
Sit-ups-75
Plank Jacks-75
Straight leg Crunches-75
Mountain Climbers- 1 min
Friday
Plank- 3 min
Sit-ups-80
Plank Jacks-80
Straight leg Crunches-80
Mountain Climbers- 1 min
Saturday- complete the minimum and the push yourself to see how many more you can do!
Plank- Hold plank at least 3 minutes
Sit-ups- At least 85
Plank Jacks- At least 85
Straight leg Crunches-At least 85
Mountain Climbers- At least 1 min
Sunday -Rest
Plank- Get in resting push-up position and hold that for the above amount of time. Remember to keep your abs engaged by sucking your belly button in as far as you can to your spine. Control your breathing.
Sit-ups- Lay on your back with your knees bent and your feet firmly planted on the ground. Cross your arms across your chest. Keeping your neck in a neutral position pull your body up to a sitting position. Remember to keep your abs engaged!
Plank Jacks- In plank position with your hands firmly planted to the ground hop your legs out to a V shape and back in to plank position (that is 1 plank jack). Remember to keep your abs engaged!
Straight-Leg Crunches- Lay on your back with your feet in the air and tap your toes. Remember to keep your abs engaged!
Mountain Climbers- In plank position with your hands firmly planted to the ground bring your right leg forward and tap it underneath you and bring it back to plank position. Continue doing this alternating your feet each time. Remember to keep your abs engaged!
Good Luck!
-Brittany
"Its not easy but its worth it! Now repeat that everyday!"- Unknown
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