Welcome to the Strong Core Challenge!

This program gives you a full month of Core Workouts that start off nice and easy and progress slowly to help you build up your strength. 

This program is self paced and doesn’t require any equipment! 

These workouts are great for any fitness level! We will be focusing on strength training, with Pilates and yoga influences, low impact HIIT/cardio, functional movements, balance, coordination, and flexibility.

This program spans 5 weeks with 4 workouts and one stretch a week. With that said, this program can be completed at a much slower pace in order to be even more beginner friendly. Days that do not include a workout or stretch offer different tips and additional activities to include into your life to strengthen your core! 

This program will help you strengthen your abs, hips, shoulders and back. You might also notice improvements in your energy levels, and mood, as well as your strength, endurance, flexibility, and balance.

Workouts range between 10-30 minutes

Use #ActiveForLifeOnline on social media to share your progress, find motivation, and connect with people around the world who are following this program. 

Week One - Ab Basics

This week we will be starting off with the core basics focusing on your ab muscles. Day 1 covers Setting goals and includes a printable calendar to help you keep track of your progress through the Strong Core Challenge! 

Congrats on joining the Strong Core Challenge! This Program is focused on helping you not only build up physical core strength, but also help you develop a consistent workout routine! This Program is self paced so you can go at whatever speed works for you, but please don’t skip a day! The workouts are planned specifically to help you progress over the month! 

To help you stay on track, I have created a printable Goal Setting Sheet + Workout Tracker. Just print it off, Fill it out and stick it somewhere you will see it! Write down your goal of how many workouts you want to get in each week, and then mark them off as you go! 

Consistency is the key to creating change. Make sure you schedule in a at least 30 mins every day to get your workout in! 

Download Tracker Here

15 Min Planks for Beginners

Planks are one of my favourite workouts and you will find a lot of them all through this core program… so to start you off I wanted to cover some of the basics. This video goes through the most basic positions to help you find what works best for you! 

15 Min Ab Workout

This quick, sweet and simple workout will help you strengthen your abs! 

20 Min Core Mobility Basics

This workout is quick, easy and VITAL to start off your core strengthening journey. In this workout we cover core engagement, pelvic positioning and the suctions of the Ab muscles.

Make sure that you practice engaging your core daily to help it strengthen, improve your stability and protect your spine and back from injury! 

20 Min Ab Crunch 

This workout covers all you need to know about the classic crunch move. Once regarded as the be all of 6 pack abs, it’s more recently come up against fire, with claims against its functionality. Personally I know that one single move can not be entirely effective unless you switch it up a bit, so this workout cover 6 different types of beginner crunches. As for functionality, just try to get up from laying down without doing a crunch! 

Exercises that lengthen and stretch muscles can help you prevent injuries, back pain, and balance problems.

Well-stretched muscles can move easily through its full range of motion which helps to improve every day movements such as reaching, bending, or stooping.

Stretching can be a great way to get moving in the morning or relax after a long day reducing your stress and body tension. 

Take today to rest your muscles. Try a light activity like walking or swimming if you want to keep moving! 

Week Two - Core + Hips

10 Min Happy Hip Flow 

Start you week with a quick and easy mobility flow! This is the perfect way to start or end your day, especially is you work a desk job! 

Interval timed workout! 

1 min warm up – 45 sec work + 20 sec rest  

Get your workout in and get back to your day! 

Your hips are mostly responsible for keeping you balanced and stable when you are standing and moving. This gentle flow challenges your Balance and stability with a yoga like flow. 

Gentle hip and core workout to build your strength! 

This workout both makes you feel like you are being kind of lazy AND will work your muscles and make you sweat! It’s perfect for the days when you don’t have a ton of energy or just don’t feel like getting up! 

This 25 min lower body stretch focuses on the relaxing the muscles in the lower back and opening the hips. Lower Body muscle imbalances are a big contributor too and one of the more common types of chronic pain.

Take today to rest your muscles. Try a light activity like walking or swimming if you want to keep moving! 

Week Four - Full Body

Grab your coziest pair of socks and find a slippery surface! This one will have you sliding all over the place! 

This 10 min workout is all planks all the time. Planks are one of my favourite workouts because they are adaptable to many different fitness levels, have many different variations so you don’t get bored and they are gentle on the joints while working the whole body! 

Core workouts are my go to when I feel out of sorts because I feel that focusing on my center, the power that is held there and the way my breath connects my mind and body while I move is one of the best therapies. 
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Our center is where we hold all the big emotions, good and bad, like stress and anger and also joy and excitement. Working your core can help you release this energy and help your body move with balance.

This Core Balance flow combines variations of squats, balances and core workouts to help you improve your core stability. 

Congrats! You have made it to the end of the 30 day challenge! I am so PROUD of you!  I hope you are feeling strong and ready for the next step! 

The best thing for you right now is to keep up a consistent routine!!  

Try the 30 days to Embrace Movement Program 

Or if you want to try something new try the Home Equipment Program 

Or if you are looking to get really serious and start a program created just for you, Let’s Chat!  

As a Virtual Personal Trainer I can help support you on your fitness journey, wherever you are!

Visit my Coaching Page for more information!