Jack & Hill's 28 Day Core Challenge

Get a stronger core!

Commencing Friday 1 May

Follow the workout plan in May for great results you will feel in 28 days!

Less than 5 minutes per day is all you need!

Each week for the next four weeks, you will challenge your core with a new exercise. Each day, you or the client should try to make the exercises progressively harder.

Join the Jack & Hill Studio Virtual Facebook Group or follow us on Instagram (jackandhillstudio) for daily updates, videos and motivation to keep you on track.

Mark off each day on your calendar or program, which will be provided

Here is your 28-Day Core Challenge Program: four exercises (one exercise each week). Exercises change every week. Complete the exercise everyday.

Exercise 1     Day 1-7

Plank on either your knees or toes

Start with a 30-second hold and add 5 seconds each day for the next 7 days. Complete 4 rounds with 30 seconds rest between rounds. 

Exercise 2   Day 8-14

Side Plank on knees and forearm

Start with a 20-second hold on each side and add 5 seconds each day for the next 7 days. Complete 4 rounds each side with 20 seconds rest between each round.

Exercise 3   Day 15-21

Glute Bridge on the floor

Start with 10 reps then add 2 reps each day for the next 7 days. Complete 4 rounds with a 30-second rest between rounds.

Exercise 4   Day 22-28

Bird Dog

Start with 10 reps on each side, adding 2 reps on each side each day for the next 7 days. Complete 4 rounds with a 30-second rest between rounds.