It’s the final week of the March Core Strength Challenge! You’re almost there, so don’t stop now!
If you’re just joining us for our Core Strength Challenge this month, check out the challenge page for all the details.
Remember, you can do these core strengthening exercises whenever you’d like – core strength will still be important after the month ends. If you’d like to do all the workouts from this month, download the challenge calendar and track your progress on social media with one photo or video each week. Use the tags #12MAcore and @12minuteathlete to share what you did!
It’s the last week of the challenge, so we’re going all-out. You’ll need a medicine ball, single dumbbell, or a bag filled with some heavy stuff to finish these workouts.
See if you can crush this workout routine three times this week in addition to your regular workouts. Finish strong, you got this!
Core Strength Challenge Week 4 Exercises
Complete 3 rounds, resting as little as possible between reps and sets.
- 20 plank hip dips
- 10 split leg v up combos
- 75 medicine ball mountain climbers
- 10 medicine ball jackknives
- 40 medicine ball twists
- 10 plank get ups
Here’s how to do the exercises:
Plank Hip Dips
How do to it:
- Get into a forearm plank with your shoulders directly over your elbows.
- Continue holding this position, then swivel your torso to one side, bringing your hip down until it touches the floor.
- Return to the top plank position then swivel your torso to the opposite side. Make sure to keep your core tight the entire time.
Split Leg V-Up Combos
How do to it:
- Lie on your back with your arms straight above your head and your legs straight.
- Pull your belly button towards the floor, then raise your right leg as you reach both arms towards your right foot at the same time.
- Lower back down then repeat on the left side.
- Next, raise both legs up at once as you reach your hands towards your toes. That’s one rep.
Medicine Ball Mountain Climbers
How do to it:
- Place your hands on a medicine ball in a plank 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 Jackknives
How do to it:
Advanced Version:
- Lie down with your legs straight while holding a medicine ball above your head.
- Keeping your legs as straight as possible, lift your legs and bring the medicine ball towards them at the same time.
- Lower down with control and repeat.
Beginner version: Follow the directions above, but bend your knees as you raise the medicine ball towards them.
Medicine Ball Twists
How do to 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 Get Ups
How do to it:
- Get into a plank position with your shoulders directly over your hands.
- Squeeze your abs and push through your shoulders.
- Lower down to your elbow on one side, then follow with the other side.
- Straighten one arm then the other until you’re back in the starting plank position.
- Switch starting arms and repeat.