Welcome to the second week of the June Core Challenge!
If you missed the post where we shared the goals and details of this challenge, you can find it here.
You can find the exercises from the first week of the challenge here: Week 1
This week, we’ll be using a medicine ball to improve our core strength. If you don’t have a medicine ball, you can always substitute with a dumbbell or even just fill a backpack with some heavy stuff.
And if you don’t have a medicine ball but are thinking about getting one, here’s one we really like!
Core Strength Challenge Week 2 Exercises
Perform 3 rounds:
- Medicine ball twists
- Knee to elbow plank
- Split Leg v Ups
- Sit up + throw
- Medicine ball jackknives
Here’s how to do this week’s exercises:
Medicine Ball Twists
Sit down and hold the medicine ball in your hands. Lift your feet off the ground, tighten your core and squeeze your inner thighs together, then twist your torso to the right and let the medicine ball touch the ground. Immediately twist left and let the ball touch the ground on your left.
To make this exercise a bit easier, try crossing your feet. If that’s too much still, simply keep your feet on the ground.
Recommended rep count: 30 reps (one side counts as one rep).
Knee to Elbow Medicine Ball Plank
Get into a high plank position with your hands on a medicine ball. Tighten your body, keep your core tight and also engage your legs and butt. Bring your your right knee towards your right elbow, touching or almost touching it. Then repeat the same with the left leg, trying to touch the left elbow.
Recommended rep count: 30 reps (one side counts as one rep).
Split Leg V Ups w/ Medicine Ball
Lie on your back with your arms straight above your head, holding the medicine ball. Pull your belly button towards the floor, then raise your right leg as you reach the medicine ball towards your right foot. Lower back down then repeat on the left side.
Recommended rep count: 20 reps (one side counts as one rep).
Sit Up + Throw
Start in a regular sit up position lying on your back with your legs bent. Hold the medicine ball with both hands at your chest. As you do a sit up, quickly throw the ball up in the air. Catch it as you lie down, then repeat again.
Recommended rep count: 20 reps.
Medicine Ball Jackknives
Lie down with your legs straight while holding a medicine ball above your head. Tighten your core, then simultaneously raise your arms and legs towards each other, aiming to touch the medicine ball to your feet. Lower back down with control. That’s one rep.
Recommended rep count: 15-20 reps.
Happy training!
Remember to post your workout photos and videos to our Facebook group and tag #12MAcore and @12minuteathlete on Instagram!
Day 1 Week 2 done and done. Wicket hard,,
Day 2, Week 2 done
Thanks a lot for the great exercise tips. I’m doing a lot of research to find out the best type of core and ab exercises and your site has been super, super helpful. If I don’t have access to a medicine ball are there any alternatives I can use?