28 Day Core Challenge

How to start the 28-Day Core Challenge

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

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

Each participant gets his or her very own calendar to tick off each day of completing the challenge

Commencing: Monday May 1

Exercise 1     Day 1-7

Plank on either your knees or toes

Complete 4 rounds with 30 seconds rest between rounds.

Start with a hold of 30 seconds and add 5 sec each day for the next 7 days.

Exercise 2   Day 8-14

Side Plank on knees and forearms

Complete 4 rounds each side with 20 seconds rest between each round.

Start with a hold of 20 seconds each side and add 5 sec each day for the next 7 days.

Exercise 3   Day 15-21

Glute Bridge on the floor

Complete 4 rounds with 30 seconds rest between rounds.

Start with 10 reps then add 2 reps each day for the next 7 days.

Exercise 4   Day 22-28

Bird Dog

Complete 4 rounds with 30 seconds rest between rounds.

Start with 10 reps each side, add 2 reps each side each day for the next 7 days.