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September Core Challenge: September 1 - 30

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September Core Challenge: September 1 - 30

Join us every day in September for a core challenge! Complete the same exercies every day for one week. Each week the challenge changes. * Please complete the exercises at your own pace and adapt if needed. Do what you feel comfortable doing. Center for Health & Fitness Personal Trainers have created instructional vidoes on how to perform a plank, crunches, leg lifts, Russian twists and supermans. 

CHALLENGE CALENDARS: BEGINNER, INTERMEDIATE, ADVANCED

Week 1 Core Challenge: September 1 - 6

Beginner

  • Plank (knees, modified or regular) for 10 seconds
  • 5 Crunches
  • 5 Leg Lifts (single or double)
  • 5 Russian Twists
  • 5 Supermans

Intermediate

  • Plank (knees, modified or regular) for 20 seconds
  • 10 Crunches
  • 10 Leg Lifts (single or double)
  • 10 Russian Twists
  • 10 Supermans 

Advanced

  • Plank (knees, modified or regular) for 25 seconds
  • 15 Crunches
  • 15 Leg Lifts (single or double) 
  • 15 Russian Twists
  • 15 Supermans

Week 2 Core Challenge: September 7 - 12

Beginner

  • Plank (knees, modified or regular) for 15 seconds
  • 10 Crunches
  • 10 Leg Lifts (single or double)
  • 10 Russian Twists
  • 10 Supermans

Intermediate

  • Plank (knees, modified or regular) for 30 seconds
  • 15 Crunches
  • 15 Leg Lifts (single or double)
  • 15 Russian Twists
  • 15 Supermans

Advanced

  • Plank (knees, modified or regular) for 35 seconds
  • 20 Crunches
  • 20 Leg Lifts (single or double)
  • 20 Russian Twists
  • 20 Supermans

Week 3 Core Challenge: September 13 - 19

Beginner

  • Plank (knees, modified or regular) for 20 seconds
  • 15 Crunches
  • 15 Leg Lifts (single or double)
  • 15 Russian Twists
  • 15 Supermans

Intermediate

  • Plank (knees, modified or regular) for 40 seconds
  • 20 Crunches
  • 20 Leg Lifts (single or double)
  • 20 Russian Twists
  • 20 Supermans 

Advanced

  • Plank (knees, modified or regular) for 45 seconds
  • 25 Crunches
  • 25 Leg Lifts (single or double)
  • 25 Russian Twists
  • 25 Supermans 

Week 4 Core Challenge: September 20 - 26

Beginner

  • Plank (knees, modified or regular) for 25 seconds
  • 20 Crunches
  • 20 Leg Lifts (single or double)
  • 20 Russian Twists
  • 20 Supermans

Intermediate

  • Plank (knees, modified or regular) for 50 seconds
  • 25 Crunches
  • 25 Leg Lifts (single or double)
  • 25 Russian Twists 
  • 25 Supermans

Advanced

  • Plank (knees, modified or regular) for 55 seconds
  • 30 Crunches
  • 30 Leg Lifts (single or double)
  • 30 Russian Twists
  • 30 Supermans

Week 5 Core Challenge: September 27 - 30

Beginner

  • Plank (knees, modified or regular) for 30 seconds
  • 25 Crunches
  • 25 Leg Lifts (single or double)
  • 25 Russian Twists
  • 25 Supermans 

Intermediate

  • Plank (knees, modified or regular for 60 seconds)
  • 30 Crunches 
  • 30 Leg Lifts (single or double)
  • 30 Russian Twists
  • 30 Supemans 

Advanced

  • Plank (knees, modified or regular) for 65 seconds
  • 35 Crunches
  • 35 Leg Lifts (single or double)
  • 35 Russian Twists
  • 35 Supermans