Challenges Archives - Page 2 of 4

The 12 Minute Athlete March Core Strength Challenge

We are so excited to announce the newest community challenge — the March Core Strength Challenge!

This month we’ll be focusing our efforts on building core strength.

(Ready to get started? Here’s Week 1 of the Core Challenge. You can download the challenge calendar here.)

Why all the fuss about core strength?

We include tons of core strength building exercises in our 12 Minute Athlete workouts, because a strong core helps everything.

A strong core helps us crush some serious bodyweight exercises like handstands and pistol squats, but it also allows us to stand up straight, walk with better posture, and even breathe better.

If you experience low back pain on a regular basis, working on your core strength can help relieve, and in some cases, even eliminate low back pain.

Your core helps you move through pretty much every other position, which means that building a strong core will not only make you feel fit and strong, but it will help you master all of your other fitness movements, as well as help with overall balance and stability.

The goal is to do these core strength focused workouts on top of your regular workouts or activities. This is a challenge, remember? You’ve got this!

September Plyometrics Challenge – Week 3: Medicine Ball Plyo Exercises

We’ve officially reached the third week of the September Plyometrics Challenge. Keep up the great work!

If you’re just getting started or need a reminder of the details of this challenge, check out this post. We shared the reasons why building a stronger, more explosive and powerful body is super important for all athletes, including you!

This week, you’re going to need a medicine ball and a wall you can throw it against.

Here are the exercises for Week 3. Make sure to follow along on Instagram or the Facebook group for the videos.

September Plyometrics Challenge – Week 2: Plyo Box Exercises

Are you ready to start the second week of the Plyometrics Challenge and kick some serious butt? Here we go!

If you don’t know what we’re talking about, then check out the post where we shared the details about this challenge, as well as why we all should build power and explosiveness with plyometrics. You’ll find the first week of the Plyometrics Challenge here.

This week, you’re going to need a plyo box or a sturdy bench that you can jump onto.

Here are the exercises for Week 2. Make sure to follow along on Instagram or the Facebook group for the videos.

September Plyometrics Challenge – Week 1: Equipment-Free Plyometric Exercises

Today is the first week of the 12 Minute Athlete September Plyometrics Challenge!

If you missed the post where we shared the details about this challenge, as well as why we all should be working on building power and explosiveness, check out this post.

Here are the exercises for Week 1. Make sure to follow along on Instagram or the Facebook group for the videos.

The 12 Minute Athlete September Plyometrics Challenge

We’re super stoked to introduce you yet another community challenge — the September Plyometrics Challenge!

This month, we’re going to work on increasing our explosive power. That means doing a lot of plyometrics exercises.

Not sure what plyometrics are? If you’re doing 12 Minute Athlete workouts regularly, you’re actually doing plyometrics (or simply, plyos) quite frequently. Plyometric exercises are quick, powerful exercises that are performed in a short amount of time to help you to build speed and power. They’re an essential part of every athlete’s training – and you’re no different!

Box jumps, burpees, medicine ball slams, tuck jumps – these are all examples of plyometric exercises and in this coming month, we’re going to do a lot of them!

Looking for the Weekly Challenge posts? Go here:

Week 1

June Core Challenge Week 3: Parallel Bar Exercises

Welcome to the third 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 details of the first two weeks here: Week 1 and Week 2

This week, we’re using parallel bar or a dip bar for strengthening the core. You can find them in most gyms and outdoor fitness parks, even at many kid playgrounds! If you’re thinking about getting your own parallel bars or dip bar station, here are the ones we love:

Parallettes
Dip bar fitness station

Expect the exercises to keep getting harder this week. Give them your best try, and use the regressions for the exercises when needed. You’ve got this!

June Core Challenge Week 2: Medicine Ball Core Work

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

June Core Challenge Week 1: Bodyweight Core Exercises

Welcome to the first 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.

This week, we’ll be working on the basics – finding balance and stabilization in our core using just our own bodyweight.

And while they may seem simple at first glance, don’t discount the basics! They should be a staple in everyone’s workout, no matter what your fitness level.

Here are the exercises for Week 1 (make sure to follow along on Instagram or the Facebook group for the videos):

Get a Super Strong Core with Our June Core Challenge!

This June, we’re going to get serious about strengthening our core!

Having a strong core is actually the foundation of our overall strength. It allows us to stand up straight, balance our bodies, move well and even breath correctly.

We’re not going to get into nerdy anatomy details here but it’s important to know that your core is more than just your abs—it also includes your pelvic floor, diaphragm and multifidus (a thin muscle running along your spine), as well as your obliques.

Our goal with this challenge is improve your core strength so that you can move better, improve your posture, and have better functionality overall.

Improving your core strength will also help you work towards cool skills like handstands, pull ups, l-sits, and even front levers!

Also, this is not one of the 30-day challenges that promises you get flat belly in no time.

You may have very strong core but no visible abs, and as long as your focus is on strength, you shouldn’t worry about it.

Our goal is you make you stronger and healthier.

If you’re just getting started, here are the weekly posts for the June Core Challenge:

Week 1
Week 2
Week 3

Strong for Summer 5 Day Challenge

The temperatures are getting a little less chilly and the sun is showing its face just a little bit more, which means one thing: summer is almost here.

So I thought it would be fun to start getting ready for summer with another Get Strong for Summer 5-Day Workout Challenge.

Because while we all want to look good on the beach, it’s so much more important to both look and feel good – and pushing your personal limits and building strength is the best way to do that.

It’s going to be awesome!

So here’s what you need to know: