Welcome to the Iron Core Challenge! For the next 30 days, we will be doing a core variation for 100 reps..or so EVERYDAY. You have a time limit of 10 minutes you are trying to beat. Some of these may only take a few minutes if you choose not to rest. Go to my instagram and tag the gyms page, @ironstrengthandconditioning and my personal account @costalottamoney1 so I can see your hard work! There is no excuse not to do a 3-10 minute workout, anyone can find that time in the day. I challenge you to do this with me to start getting active and start seeing results! What do you have to lose? It’s free!!
Week #1
Click the green hyperlink if you do not know how to do the exercise or need a form check.
Day #1 – 100 reps of weighted crunches
Day #2 – 100 reps of V-ups
Day #3 – Russian twist (100 each side, 200 total)
Day #4 – Scissor kicks (100 each side, 200 total)
Day #5 – 100 second plank
Day #6 – 100 reps knee bring-ins
Day #7 – Heel touches (100 each side, 200 total)
Take a video of the some of your reps and post it on Instagram, tag me so I can see all of the hard work you’re putting in! Time to get off the couch and get the body you want. You have to start somewhere and it can’t get more simple, yet challenging than this!
Week #2
Week #2 baby!! If you are just seeing this, go to the first video and do the first 7 days then jump into week 2. Not going to lie, this week will be more challenging than week #1. Hang in there and give the effort and time each day. It’s time to see what you’re made of! Post those videos on your Instagram and tag me in them so I can see all of hard work and consistency!
Tag @IronStrengthandconditioning – I try to feature everyone that tags me in my Instagram story!
Tag @Costalottamoney1 as well!
Week #2
Click the green hyperlink if you do not know how to do the exercise or need a form check.
Day #8 – Deadbugs (100 each side, 200 total)
Day #9 – Windshield wipers (100 each side, 200 total)
Day #10 – Plank, knee to the opposite elbow (100 each side, 200 total)
Day 11 – Swiss ball twist (100 each side, 200 total)
*at home option here
Day #12 – Long lever plank 100 seconds
Day #13 – Broomstick twist (100 each side, 200 total)
Day #14 – Frog crunches 100
Week #3
Welcome to week #3 of the Iron Core Challenge. If you’ve made it this far then I know you’re serious. This is another week where I am challenging you just as much mentally as I am physically. So lets lets get to it!
Day #15 – Hip raises 100
Day #16 – Russian V-up twist 100
Day #17 – Seated cross scissor kicks (100 each side, 200 total)
Day 18 – Side jack knives (100 each side, 200 total)
Day #19 – Plank walk outs 100 seconds
Day #20 – Leg raises 100 seconds
Day #21 – Alternating scissor jack knives 100
Tag @IronStrengthandconditioning – I try to feature everyone that tags me in my Instagram story!
Tag @Costalottamoney1 as well!
Week #4
You’ve made it. Week #4 will be no walk in the park. You’ve worked too hard to give up now, keep going!!
Day #22 – high boat to low boat 100 reps
Day #23 – Heels raises (2 up, 1 down) 100 reps each side (200 total)
Day 24 – Hip dip plank 100 each side (200 reps)
Day #25 – Reverse crunch 100 reps
Day #26 – Plank with feet on the wall 100 seconds
Day #27 – Side plank cross touches 100 each side, 200 total
Day #28 LAST DAY CHALLENGE (10 minutes of planking with as little rest as possible) Get this done within 20 minutes.
Tag @IronStrengthandconditioning – I try to feature everyone that tags me in my Instagram story!
Tag @Costalottamoney1 as well!
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