Who’s ready for Week 2 of our Core Strength Challenge?
If you’re just joining us and want to start the challenge from the beginning, check out our challenge page for all the details. You can find the exercises from Week 1 here.
This week you’ll need a medicine ball, a single dumbbell, or a bag filled with some heavy stuff to do the workout.
Below you’ll find the exercises for Week 2. Aim to do the circuit at least three times this week in addition to your regular workout routine.
PS – Make sure to follow along on Instagram or the Facebook group for the workout videos, and post at least one photo or video each week with the tags #12MAcore and @12minuteathlete to participate!
Core Strength Challenge Week 2 Exercises
Complete 3 rounds, resting as little as possible between reps and sets.
- 75 mountain climbers
- 20 medicine ball toe touches
- 20 v up in/outs
- 30 flutter kicks
- 30 medicine ball twists
- 10 plank reach throughs
To participate in the challenge, post on social media and tag #12MAcore and @12minuteathlete and post at least one photo or video each week.
Here’s how to do the exercises:
Mountain Climbers
How to do it:
- Start in the push up position.
- Bring one knee toward your chest as far as it will go.
- Repeat with the other knee, so it feels like you’re running in place.
Medicine Ball Toe Touches
How to do it:
- Lie on your back with your feet pointing straight up while holding a medicine ball to your chest.
- Engage your abs as you lift the medicine ball towards your feet as high as possible.
- Lower down with control and repeat.
V Up In/Outs
How to do it:
- Lie on your back with your hands by your side.
- Pulling your belly button towards the ground, tuck your knees towards your chest and raise your head and hands off of the floor.
- Extend your legs until they’re straight in front of you, continuing to press your back into the ground.
- Return your legs to the tuck position. That’s one rep.
Flutter Kicks
How to do it:
- Lie on the floor with your legs straight and your hands under each glute.
- Pull your belly button towards the floor as you kick your feet one after the other just above the floor.
Medicine Ball Twists
How to do it:
- Lie on the floor with your knees bent and feet on the floor while holding a medicine ball to your chest.
- Raise your body up by using your core muscles so that your torso is about a 45 degree angle from the floor.
- Bring the medicine ball to one side, touching the floor if possible and twisting as far as you can.
- Repeat on the opposite side, twisting as fast as possible.
Plank Reach Throughs
How to do it:
- Get in a low plank position with your arms bent and your shoulders directly over your elbows.
- Tighten your core and make sure you level your hips.
- Lift one arm up and reach through underneath your body as far as you can while still keeping everything tight.
- Return to the starting position, then repeat on the opposite side.