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Core Challenge

Core Challenge

The Core Challenge is all about loving your core through FUN & unique exercises. It's a combo of strength, cardio, mobility and a lot of CORE. The calendar is 3 weeks, 5 days per week with workouts that are 22-35 minutes. Includes big cardio sessions sure to leave you sweaty and improve your heart health. This program will meet you exactly where you are! You will find modifications to make the workouts easier or harder.

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Core Challenge
  • Core Challenge: Watch First

  • Day 1: Core Focus Full Body

  • Day 2: Core 101 Foundation

    Literally the foundation to our core programs! Get a healthy core with this instructional all-core workout. Lindsay breaks down each core exercise to incorporate the deep abs so we see a difference in our core instead of 'spinning our wheels'. This workout is sneaky hard! 8 traditional and untrad...

  • Day 2: Moderate Cardio (20 min on your own)

    Perform 20, 30 or 40 minutes of moderate cardio. Moderate Steady-state cardio like jogging, swimming, dancing, or steady state cardio routines like barre, are just as important as the HIIT training. Use any of our barre cardio or kickboxing cardio workouts listed in the Cardio Library below - OR ...

  • Day 3: Tabata Cardio Core

    8 exercises using the Tabata Method -- great for all levels! Give all you've got for 20 seconds, then take a 10 second break. No equipment needed.

    Tabata, a style of HIIT (High Intensity Interval Training) or HIIE (High Intensity Intermittent Exercise), is a short intense workout that burns ener...

  • Day 4: Sweat It Out Cardio

    At your request ... an all cardio workout designed to make you sweat and give you endorphins:) This workout is loud and lively! 20 minutes of athletic drills + boxing, ending with a feel-good 5 minute stretch.

  • Day 5: Full Body HIIT

    This HIIT workout uses compound exercises - recruiting multiple muscle groups in one exercise - for a higher metabolic demand. This High Intensity Interval Training format is for all levels. You choose how many reps you can do in 45 seconds, followed by a 15 second recovery, completing 12 exercis...

  • Day 6: Make Up a Missed Workout

    If you missed days 2, 3 or 4 you can make-up that workout today. Otherwise plug in a good cardio sweat session!

  • Day 7: Rest Day

    Rest days are equally as important as "work" days! Think of your rest day as a leisure or active recovery day, not a sedentary-do-no-activity day. Rest helps muscles recover and reduces micro trauma in muscles. In general some movement also reduces soreness, increases blood flow and reduces some ...

  • Day 8: Core, Cardio & Mobility

    This is a Dynamic workout - targeting the core, mobility or range of motion and heart health. These compound movements are sure to leave you sweaty!

    Circuit 1:
    Reverse Lunge to Knee Press
    (Advanced add agility)
    Power 30 Plank Shoulder Taps

    Circuit 2:
    Tabletop to Low Ab Lift
    (Advanced add pistol...

  • Day 9: Kickbox Tabata Cardio

    This is one of those workouts that gives you a mental release, all within the first 8 minutes! Boxing is soooo good for your CORE. We will use 8 different athletic kickboxing moves to elevate the heart rate for a high-energy, sweat dripping cardio workout! HIIT it with these Tabata-style 20 secon...

  • Day 9: Kickbox Tabata Cardio (advanced option)

    This is one of those workouts that gives you a mental release, all within the first 8 minutes! Boxing is soooo good for your CORE. We will use 8 different athletic kickboxing moves to elevate the heart rate for a high-energy, sweat dripping cardio workout! HIIT it with these Tabata-style 20 secon...

  • Day 10: Strength & Cardio Duo

    This is a fast-paced full body workout! There is little time for rest, but some active recovery built in. With the duo format you will be working one muscle group followed by a different muscle group (while the other muscle group "recovers"). Equipment needed: one light and one heavy set of weigh...

  • Day 11: Moderate Cardio (30 min on your own)

    Perform 20, 30 or 40 minutes of moderate cardio. Moderate Steady-state cardio like jogging, swimming, dancing, or steady state cardio routines like barre, are just as important as the HIIT training. Use any of our barre cardio or kickboxing cardio workouts listed in the Cardio Library below - OR ...

  • Day 11: Everyday TA Bedtime Abs

    Perform this 5 minute routine at bedtime 3-5x/week. It will improve your core health, better a diastasis, improve back pain and/or improve your posture.

  • Day 12: Core Focus Full Body

  • Day 13: Make Up a Missed Workout

    If you missed days 8, 9 or 11 you can make-up that workout today. Otherwise plug in a good cardio sweat session!

  • Day 14: Outdoor Exercise

    Outdoor exercise is so beneficial! The outdoor elements - hills, sunshine, wind resistance - cannot be replicated indoors. Research shows people exert themselves more outdoors + you get the sunshine vitamin, also known as vitamin D.

  • Day 15: Strength & Cardio Circuit

    This workout combines strength & cardio into compound exercises. Compound exercises use multiple muscle groups to create greater metabolic demand. This is a rep-based workout so you can move at your own pace.

    Circuit 1:
    Reverse Lunge to Around the World
    Hammer to Reverse Row
    Triceps Extension
    Re...

  • Day 16: HIIT & Sweaty

    Hot and sweaty HIIT! This pyramid workout challenges your agility, it challenges your cardiovascular endurance. It strengthens your heart + gives you a mental release! Grab 3 cups (turned upside down) or 3 cones...these will keep you honest through this 22-minute ALL cardio workout...that way you...

  • Day 16: HIIT & Sweaty (advanced option)

    Hot and sweaty HIIT! This pyramid workout challenges your agility, it challenges your cardiovascular endurance. It strengthens your heart + gives you a mental release! Grab 3 cups (turned upside down) or 3 cones...these will keep you honest through this 29-minute ALL cardio workout...that way you...

  • Day 17: Cardio Abs

    The perfect mix of heart and core health! Follow a 30/30 second circuit alternating cardio (heart) and ab (core) exercises. This is a fun workout! If you are following the advanced modification, grab a light dumbbell.

  • Day 18: Moderate Cardio (30 min on your own)

    Perform 20, 30 or 40 minutes of moderate cardio. Moderate Steady-state cardio like jogging, swimming, dancing, or steady state cardio routines like barre, are just as important as the HIIT training. Use any of our barre cardio or kickboxing cardio workouts listed in the Cardio Library below - OR ...

  • Day 18: Everyday TA Standing Abs

    We spend more time standing and sitting than we do working out! Get the most out of the other 12.5 hours a day with 2 standing exercises, 1 seated exercise and 2 bedtime exercises.