January 19 Core Challenge - STYLE IN SHAPE

New year, new abs. Bring the fire to your midsection in this 10 minute workout. Won’t you join me in the January 19 Core Challenge?

Happy 2019! A new year full of possibilities, goals and achievements! Last year was all about adjusting to our new family dynamic of only one full time working parent. This year is all about growth- and my list is ambitious! Jumping right in and kicking the year off with no excuses.

In October I posted a monthly core challenge and I want to bring that series into 2019! Your abs are more than just situps- it’s working the muscles all around the core. Adapting from some of my favorite CXWorx moves this month we are going to light the core on fire!

When doing these moves I want you to really focus on drawing the belly button into the spine to support your lower back. It’s not going to be easy but it’s going to be totally worth it!

Every day we are going to complete TWO rounds of FIVE exercises for FORTY FIVE seconds, followed by FIFTEEN seconds of rest. I want you to join me in the #sisCoreChallenge- so if 7 days a week is unrealistic for you, try to give me 4-5 days a week. You’ll see results if you put in the time. It’s just 10 minutes a day. I know it is winter, but remember that summer body starts in the winter.

ELBOW PLANK WITH ALTERNATING TOE TAPS

Come to a plank on your elbows. Tuck your pelvis, draw shoulders back and belly to the spine. Next move left foot out to the side for a little toe tap, then come back to plank. Complete move on right side then alternate side to side for 45 seconds.

CRUNCH HOLD WITH ALTERNATING LEG DROPS

Begin lying on your back, bring legs to a 45 degree angle. Crunch up and hold. Next lower your right leg down towards the ground then back up to 45 degrees; lower down the right leg and return back to 45 degrees. Release crunch. Repeat whole sequence for 45 seconds.

SINGLE LEG GLUTE BRIDGE PULSES

Laying on your back roll your shoulders under as you lift your hips up towards the ceiling. Extend one leg as you lift a little bit higher and pulse back to bridge hold. Repeat pulses for 45 seconds.

TRIPLE TABLE TOP CRUNCH

Laying on your back bring your knees up to a table top positions. Come up to a crunch, then pulse into a deeper crunch three times. Release shoulders back to ground. Repeat triple pulse crunch for 45 seconds.

SIDE PLANK STAR PRESS

Come into a modified side plank with knee on the ground, elbow stacked under the shoulder. Bring right elbow to right knee to form a little ball then press out extending arm over head and leg extended to form a half star. Return back to crunch. Repeat for 45 seconds.

If you need any modifications just let me know, any exercise can be adapted to match your fitness level. I am excited to light my core on fire with you this year! Who’s ready?

Outfit details:
Top: Northface
Bottoms: 90 Degree by Reflex found at TJ Maxx
Scrunchie: Lululemon

*a friendly reminder that I am not a certified personal instructor. A workout that is right for me, may not be right for you. Proceed at your own risk.

Tagged 10 minute abs 10 minute workout abs core challenge

2 Responses

Adam Pilchak says:

January 3, 2019 at 8:38 am

I’m in! I’ve been looking for an alternative to the (not as) nightly (as it should be) 10 min ab routine I’ve been doing!
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