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Intermediate Core Challenge

Fitness 28-Day Challenges  The Core Challenge That Works  Intermediate

Difficulty: Muscles Targeted: Equipment:
Intermediate Core (transversus abdominis,
internal and external obliques,
rectus abdominis
)
Bodyweight
Box/Chair

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!

Download Printable Planner For This Challenge

Exercise Technique:

RKC Plank

From quadruped position, activate abdominal and core musculature (stay tight). Maintaining core position, grasp hands together (fingers interlocked), elbows on ground (creating 45deg angle between forearms). Set your shoulder girdle by depressing your shoulder blades, and co-contracting all muscles of the shoulder region (you should feel like you are pulling your elbows, shoulder blades and forearms together while in the hold, while also pulling your arms and elbows down and toes and legs up). Maintaining the core and shoulder positioning, extend one leg back and place at approximately hip width (focus on generating as much tension through your glutes as possible). Extend opposite leg into same position in slow and controlled fashion (in order to maintain tension already built through the core, shoulders, and opposite leg).

Click here to view a video demonstration of this exercise.

Side Plank

Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. Turn around so that you’re lying on your right side and repeat.

Click here to view a video demonstration of this exercise.

Rotating Two-Point Front Plank

Get into the standard plank position. From there, raise one arm and the opposite leg at the same time while keeping the body stable. Keep alternating sides. Note: the video demonstration shows a hold. You should hold that position for 2 seconds, and then switch to the opposite side.

Click here to view a video demonstration of this exercise.

Feet-Elevated Side Plank

Same as regular side plank, except feet will be elevated. The higher the surface, the more difficult this exercise will be.

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