30 day core challenge in four moves

Get your running soaring with four moves, four weeks and a super strong core.

30 day core challenge in four moves

Before you get going, make sure you know what each exercise move looks like by clicking on the links below. Every exercise varies in repetitions, but this is all explained for you below.

Plank - perform for the specified time.

Side plank - perform for the specified time, on each side.

Crunches - perform the specified number of repetitions.

Bicycles - perform the specified number of repetitions; crunching to both sides counts as one.

Click here for more great core strengthening exercises.

  1. Day 1

    1. Plank 15 seconds
    2. Side plank 9 seconds
    3. Crunches 8
    4. Bicycles 8
  2. Day 2

    1. Plank 18 seconds
    2. Side plank 12 seconds
    3. Crunches 10
    4. Bicycles 10
  3. Day 3

    1. Plank 20 seconds
    2. Side plank 15 seconds
    3. Crunches 12
    4. Bicycles 12
  4. Day 4

    Rest day

  5. Day 5

    1. Plank 25 seconds
    2. Side plank 18 seconds
    3. Crunches 15
    4. Bicycles 15
  6. Day 6

    1. Plank 30 seconds
    2. Side plank 21 seconds
    3. Crunches 18
    4. Bicycles 18
  7. Day 7

    1. Plank 35 seconds
    2. Side plank 24 seconds
    3. Crunches 20
    4. Bicycles 20

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