The Killer Core Workout Challenge

The Killer Core Workout Challenge

This workout is tough. However, there is no equipment needed and minimal “jumping around”. If you can’t jump due to knee pain etc then you can ‘step-out’ the 30 x prisoner squats and star jumps. So, there are really no excuses why you can’t do this workout challenge!

10 x pushups

20 x Step-Throughs

30 x Prisoner squat to star jumps

40 x Reptiles

50 x “Tap-Out” Sit-Ups

60 sec Plank

Repeat 5 x

This took me approx 50mins to finish! However, I did stop and show some of my class members some alternatives, & correct their form etc. Having said that, my fittest and fastest class member did this in 29:25 followed by the next fittest in 37:10! This is a tough workout, but the moves are doable and low impact. You will definitely feel that you have used your core & abs, and you will have burnt HEAPS of calories! If 5 x through is too hard to begin with, do it 3 x through 🙂

Come on… do it! Your body will LOVE you for it!

Here is the exercise breakdown for you.

10 x Pushups

20 x Step-Throughs

Start in a high plank position. Bring right leg up to right hand. Lift up right hand as you step you step your left leg through and kick out. Return to starting position. Alternate sides. Each step through is counted as 1 rep, so you will end up completing 10 kick throughs per side.

30 x Prisoner Squat to Star Jump

Start in a deep squat with hands clasped behind hand (like a prisoner)

Jump up into a narrow feet stance with arms by your side then jump back out into a wide feet stance, as you place your hands behind your head again. Lower down into a deep squat. That is one rep.

40 x Reptiles

Alternate knee to elbow for a total of 40.

50 x ‘Tap-out’ Sit-Ups

This sit-up move is from the Tap-out DVD series and really tough!

Lay flat with knees bent and feet flat on ground. Then kick with one leg while coming up and punching across the body with the opposite hand then lower back to starting position. That is one rep. Alternate sides as you go for a total of 50.