30 day core challenge

Join The Running Bug's 30 day core challenge to tone and strengthen your core in under a month.

30 day core challenge

It might seem like a lot to build up to, but you’ll be surprised by how quickly you can improve your strength and help your running.

If you are unsure of any of the exercises, click the links below for how to videos.

  1. Day 1

    1. Planks 30 seconds
    2. Russian twists 15 seconds
    3. Mountain climbers 30 seconds
  2. Day 2

    1. Planks 35 seconds
    2. Russian twists 20 seconds
    3. Mountain climbers 35 seconds
  3. Day 3

    1. Planks 40 seconds
    2. Russian twists 25 seconds
    3. Mountain climbers 40 seconds
  4. Day 4

    1. Planks 45 seconds
    2. Russian twists 30 seconds
    3. Mountain climbers 45 seconds
  5. Day 5

    Rest day

    1. Day 1

      1. Planks 30 seconds
      2. Russian twists 15 seconds
      3. Mountain climbers 30 seconds
    2. Day 2

      1. Planks 35 seconds
      2. Russian twists 20 seconds
      3. Mountain climbers 35 seconds
    3. Day 3

      1. Planks 40 seconds
      2. Russian twists 25 seconds
      3. Mountain climbers 40 seconds
    4. Day 4

      1. Planks 45 seconds
      2. Russian twists 30 seconds
      3. Mountain climbers 45 seconds
    5. Day 5

      Rest day

    6. Day 6

      1. Planks 55 seconds
      2. Russian twists 40 seconds
      3. Mountain climbers 55 seconds
    7. Day 7

      1. Planks 1 minute
      2. Russian twists 45 seconds
      3. Mountain climbers 1 minute
    8. Day 8

      1. Planks 1 minute, 5 seconds
      2. Russian twists 50 seconds
      3. Mountain climbers 1 minute, 5 seconds
    9. Day 9

      1. Planks 1 minute, 10 seconds
      2. Russian twists 55 seconds
      3. Mountain climbers 1 minute, 10 seconds
    10. Day 10

      Rest day

    11. Day 11

      1. Planks 1 minute, 20 seconds
      2. Russian twists 1 minute, 5 seconds
      3. Mountain climbers 1 minute, 20 seconds
    12. Day 12

      1. Planks 1 minute, 25 seconds
      2. Russian twists 1 minute, 10 seconds
      3. Mountain climbers 1 minute, 25 seconds
    13. Day 13

      1. Planks 1 minute, 30 seconds
      2. Russian twists 1 minute, 15 seconds
      3. Mountain climbers 1 minute, 30 seconds
    14. Day 14

      1. Planks 1 minute, 35 seconds
      2. Russian twists 1 minute, 20 seconds
      3. Mountain climbers 1 minute, 35 seconds
    15. Day 15

      Rest day

    16. Day 16

      1. Planks 1 minute, 45 seconds
      2. Russian twists 1 minute, 30 seconds
      3. Mountain climbers 1 minute, 45 seconds
    17. Day 17

      1. Planks 1 minute, 50 seconds
      2. Russian twists 1 minute, 35 seconds
      3. Mountain climbers 1 minute, 50 seconds
    18. Day 18

      1. Planks 1 minute, 55 seconds
      2. Russian twists 1 minute, 40 seconds
      3. Mountain climbers 1 minute, 55 seconds
    19. Day 19

      1. Planks 2 minutes
      2. Russian twists 1 minute, 45 seconds
      3. Mountain climbers 2 minutes
    20. Day 20

      Rest day

    21. Day 21

      1. Planks 2 minutes, 30 seconds
      2. Russian twists 1 minute, 55 seconds
      3. Mountain climbers 2 minutes, 30 seconds
    22. Day 22

      1. Planks 2 minutes, 35 seconds
      2. Russian twists 2 minutes
      3. Mountain climbers 2 minutes, 35 seconds
    23. Day 23

      1. Planks 2 minutes, 40 seconds
      2. Russian twists 2 minutes, 5 seconds
      3. Mountain climbers 2 minutes, 40 seconds
    24. Day 24

      1. Planks 2 minutes, 45 seconds
      2. Russian twists 2 minutes, 10 seconds
      3. Mountain climbers 2 minutes, 45 seconds
    25. Day 25

      Rest day

    26. Day 26

      1. Planks 2 minutes, 55 seconds
      2. Russian twists 2 minutes, 20 seconds
      3. Mountain climbers 2 minutes, 55 seconds
    27. Day 27

      1. Planks 3 minutes
      2. Russian twists 2 minutes, 25 seconds
      3. Mountain climbers 3 minutes
    28. Day 28

      1. Planks 3 minutes, 10 seconds
      2. Russian twists 2 minutes, 30 seconds
      3. Mountain climbers 3 minutes, 10 seconds
    29. Day 29

      1. Planks 3 minutes, 20 seconds
      2. Russian twists 3 minutes, 35 seconds
      3. Mountain climbers 3 minutes, 20 seconds
    30. Day 30

      1. Planks 3 minutes, 30 seconds
      2. Russian twists 2 minutes, 40 seconds
      3. Mountain climbers 3 minutes, 30 seconds