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Advanced Core Challenge

Fitness 28-Day Challenges  The Core Challenge That Works  Advanced

Difficulty: Muscles Targeted: Equipment:
Advanced Core (transversus abdominis,
internal and external obliques,
rectus abdominis
)
Bodyweight
Pull-Up Bar

Before embarking on this challenge, it’s important that you familiarise yourself with the challenge rules, and correct exercise technique as explained below.

If you have any questions, feel free to ask them here.

Otherwise, don’t hesitate to get started! Good luck!

Friendly Note: These challenges were created exclusively for the Travel Strong Members Area. While I encourage you to do the challenges with your friends, please do not share them on social media sites such as Pinterest, Twitter, Facebook and Instagram. Thanks!

Advanced Core Challenge

Download Printable Planner For This Challenge

Exercise Technique:

Hanging Knee-Raise

Grab a pull-up bar with a shoulder-width overhand grip, making sure your arms are completely straight and your feet are off the ground. This is your starting position. Brace your core and use your abs to raise your knees toward your shoulders. Pause when the tops of your thighs reach your chest. Return to the starting position.

Click here to view a video demonstration of this exercise.

Hanging Leg-Raise

Grab a pull-up bar with an overhand grip, making sure your arms are completely straight and your feet are off the ground. With your legs completely straight the entire time, tighten your core and use your abs to raise your feet toward your shoulders. Pause when your thighs reach your chest. Return to the starting position.

Click here to view a video demonstration of this exercise.

L-Seat (Tuck)

Position yourself between on the ground with your hands shoulder-width apart (or between two parallettes). Place your feet as close to your but as you can, and push your body off the ground, locking your elbows as if you’re at the top of a dip exercise.

Click here to view a video demonstration of this exercise.

L-Seat

Position yourself between on the ground with your hands shoulder-width apart (or between two parallettes). Using a firm, neutral grip, push your body off the ground, locking your elbows as if you’re at the top of a dip exercise. Make sure to keep your shoulders down as you lock your knees and hold your legs together tightly, forming a 90-degree angle with your torso. Your legs should be parallel to the ground.

Click here to view a video demonstration of this exercise.

Ready For The Next Challenge?

Difficulty: Intermediate

You’re comfortable with the basic bodyweight squat, and can go low enough for your thighs to be parallel to the ground (or lower) with every rep. You should be able to perform at least 25 bodyweight squats in a single set with perfect form before taking on this challenge.

Click here to view: the challenge | PDF planner