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  • 5 Day Core Challenge

    Welcome. Just follow along with the video below. After watching the instruction of each exercise press pause and do it then press play to move to the next one.

    If you have difficulty doing the exercises correctly feel free to pop in to the gym so we can help you out one on one.

    Enjoy.😀

  • Day 1

    Low Ab Leg Drop: 2 sets of 20 alternate reps with 20-30 second rest between sets. (OPTION: Folded twelfths under tailbone)

    Lower Body Twist: 2 sets of 16-20 alternate reps with 20-30 second rest between sets. (OPTION: Folded towel between knees)

    Superman: 2 sets of 10 alternate reps with 20-30 second rest between sets. (GYM OPTION: perform on Bosu for extra challenge)

  • Day 2

    Low Ab Leg Drop Double Leg: 2 sets of 10 reps with 20-30 second rest between sets (GYM OPTION: on swiss ball at end of bench)

    Oblique Crunch: 2 sets of 15 reps each side with no rest between sets.

    Superman: 2 sets of 10 successive reps with no rest between sets (GYM OPTION:on bosu)

    Hover: 2 sets of 30-60 seconds with 20-30 seconds rest between sets.

  • Day 3

    Mountain Climber: 2 sets of 10 SLOW MOTION reps. (GYM OPTION: Ab slide)

    Lower Body Twist: 2 sets of 10 successive reps each side with no rest between sets

    Oblique Crunch with Opposite Leg Extension: 2 sets of 15 reps each side with no rest between sets

    Cobra: 2 sets of 15 reps with childs pose stretch between sets

  • Day 4

    The 4 best books for core training: 2 sets of mid abs and 1 set lower abs for maximum time with 20-30 seconds rest between sets

    Plate Slide: 2 sets of maximum reps (GYM OPTION: Ab slide)

    Side Hover: 2 sets of 20-40 seconds each side with no rest between sets

    Reclining Twist: 2 sets of 20 reps (GYM OPTION: add weight)

    Crunches: 2 sets of 15 reps (GYM OPTION: add weight)

  • Day 5

    Hanging Knee Raise: 2 sets of maximum reps (GYM OPTION: Knee Raise Chair)

    The 4 best books for core training: Oblique version 1 set each side and 1 set low ab version for maximum time

    Side Hover Pulse: 2 sets of 20 reps each side with no rest between sets

    X Crunch: 2 sets of 16 Alternate reps (GYM OPTION: add weight)

    C Crunch: 2 sets of 15 reps (GYM OPTION: add weight)

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