WELCOME
TO
with
Jeremy Geist
4 weeks to a
Stronger core
Spring time is right around the corner so what better time to roll out a CORE CHALLENGE throughout the next 4 weeks!
The Challenge:
- Complete a 7 movement Core Workout 4x per week for the next 4 weeks. Each week exercises will change and become more challenging
- Your workout time depends on the level of core strength you are at:
Beginner: 30secs/exercise
Intermediate: 45secs/exercise
Advanced: 60secs/exercise
Week 1 Exercises
1) Butterfly Crunches
2) Russian Twists
3) Lower Ab Swipes
4) Alt V-Ups
5) Plank Hold
6) Side Plank Hold
7) Six Inch Hold
*follow along with the video for 30s beginner time
Week 2 Exercises
1) DB Situp To Press
2) Wtd Russian Twists
3) Heels to Heaven
4) Alt V-Ups to V-up
5) Plank Hip Taps
6) Side Plank Hip Raises
7) Hold the World
*follow along with the video for 30s beginner time
Week 3 Exercises
1) Butterfly Situps
2) Situp to Russian Twist
3) Elevated Ab Circles
4) Weighted V-Ups
5) Side Plank Reach Through
6) (Plank) Bird Dogs w/ Knee to Elbow
7) Hollow Hold
*follow along with the video for 30s beginner time
Week 4 Exercises
1) Weighted Strict Arm Otis Ups
2) Wtd Russian Twist to Press
3) Heels to Heaven w/ Twist
4) Alt DB Sweeper to DB Sweeper
5) Thrusters
6) Weighted Side Plank
7) Hollow Hold Pulses
*follow along with the video for 30s beginner time