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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