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 hyperlinks 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.

  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
  8. Day 8

    Rest day

  9. Day 9

    1. Plank 40 seconds
    2. Side plank 27 seconds
    3. Crunches 22
    4. Bicycles 22
  10. Day 10

    1. Plank 45 seconds
    2. Side plank 30 seconds
    3. Crunches 25
    4. Bicycles 25
  11. Day 11

    1. Plank 50 seconds
    2. Side plank 33 seconds
    3. Crunches 30
    4. Bicycles 30
  12. Day 12

    Rest day

  13. Day 13

    1. Plank 55 seconds
    2. Side plank 36 seconds
    3. Crunches 35
    4. Bicycles 35
  14. Day 14

    1. Plank 60 seconds
    2. Side plank 39 seconds
    3. Crunches 40
    4. Bicycles 40
  15. Day 15

    1. Plank 65 seconds
    2. Side plank 42 seconds
    3. Crunches 45
    4. Bicycles 45
  16. Day 16

    Rest day

  17. Day 17

    1. Plank 70 seconds
    2. Side plank 45 seconds
    3. Crunches 50
    4. Bicycles 50
  18. Day 18

    1. Plank 75 seconds
    2. Side plank 48 seconds
    3. Crunches 55
    4. Bicycles 55
  19. Day 19

    1. Plank 80 seconds
    2. Side plank 51 seconds
    3. Crunches 60
    4. Bicycles 60
  20. Day 20

    Rest day

  21. Day 21

    1. Plank 85 seconds
    2. Side plank 54 seconds
    3. Crunches 65
    4. Bicycles 65
  22. Day 22

    1. Plank 90 seconds
    2. Side plank 57 seconds
    3. Crunches 70
    4. Bicycles 70
  23. Day 23

    1. Plank 90 seconds
    2. Side plank 75 seconds
    3. Crunches 75
    4. Bicycles 75
  24. Day 24

    Rest day

  25. Day 25

    1. Plank 100 seconds
    2. Side plank 63 seconds
    3. Crunches 80
    4. Bicycles 80
  26. Day 26

    1. Plank 105 seconds
    2. Side plank 67 seconds
    3. Crunches 85
    4. Bicycles 85
  27. Day 27

    1. Plank 110 seconds
    2. Side plank 70 seconds
    3. Crunches 90
    4. Bicycles 90
  28. Day 28

    Rest day

  29. Day 29

    1. Plank 115 seconds
    2. Side plank 73 seconds
    3. Crunches 95
    4. Bicycles 95
  30. Day 30

    1. Plank 120 seconds
    2. Side plank 76 seconds
    3. Crunches 100
    4. Bicycles 100