Let's Get This Core Challenge Started!

novembre 07, 2020

The first few days of the challenge are upon us!

Today, we'll teach you the three moves you need to complete the challenge, then you'll try 5 reps of each! Tomorrow's task is to complete 7 reps of each. And then on Day 3, you'll get a chance to rest.

Here's a tip from Albert Matheny, the trainer who designed the challenge, about why it's important to rest instead of pushing yourself every single day:

Mental strength and pushing your body is great but pushing hard every day is not a good idea. Unless you are competing you should not push yourself to 100 percent effort on a daily basis. It is impossible to push to 100 percent effort consistently and maintain ideal form. Training and practice are about building efficient and safe patterns so you can progress, not about maximum effort.

So for the first few days, let's focus on getting the moves down safely and with proper form! We'll see you again on Day 4.

Candlesticks

Start with your back and arms flat on the floor, your legs at a 90º angle with your torso.
With your core engaged, your toes pointed, and your legs vertical, lift your hips off the floor as you roll on your shoulders. It's OK if your head comes off the mat a little, but don't let your lower back arch.
Use your arms for support by pressing them into the floor.
Maintain tension throughout your body as you return to the start position with control.
Repeat.

Side Plank (with knee to elbow)

Start in a side plank, keeping your body in a straight line from the top of your head to your heels.
Your bottom elbow should be stacked under your shoulder, but you can move your forearm in or out for comfort.
Holding your torso still, bring your top arm and top leg toward each other so that elbow and knee touch.
Complete prescribed number of reps before repeating that number on the other side.

Spiderman Plank Crunch

Start in a plank, with your hands under your shoulders, or slightly wider apart. Squeeze your glutes and tighten your core.
Keep your body in a straight line from the top of your head to your heels. Tuck your chin.
Without rotating through your hips, bring your left knee to your left elbow.
Complete prescribed number of reps before repeating that number on the other side.