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Beginner Core Challenge

Fitness 28-Day Challenges  The Core Challenge That Works  Beginner

Difficulty: Muscles Targeted: Equipment:
Beginner Core (transversus abdominis,
internal and external obliques,
rectus abdominis

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!

Beginner Core Challenge

Download Printable Planner For This Challenge

Exercise Technique:


To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction as stated on the chart. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.

Click here to view a video demonstration of this exercise.

Reverse Crunch

Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position. While inhaling, move your legs towards the torso as you roll your pelvis backwards and raise your hips off the floor. At the end of this movement your knees will be touching your chest. Hold the contraction for a second and move your legs back to the starting position while exhaling.

Click here to view a video demonstration of this exercise.

Dead Bug

Begin lying on your back with your hands extended above you toward the ceiling. Bring your feet, knees, and hips up to 90 degrees. Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Important: Hold this position throughout the movement, keeping your lower back pressed to the floor. This will be your starting position. Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground. Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch. Stay tight and return the working leg to the starting position. Repeat on the opposite side, alternating until the set is complete.

Click here to view a video demonstration of this exercise.

Straight-Leg Lying Leg Raise

Lie with your back flat on the ground and your legs extended in front of you. Place your hands either under your glutes with your palms down or by your sides. This will be your starting position. Keep your legs extended and as straight as possible, then raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second. Now, as you inhale, slowly lower your legs back down to the starting position.

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