Well I’m not a scammer…īut it’s true: this time next year, you could in fact be a completely different runner. You’d either assume I’m some sort evil internet scammer, or want me as your best friend. What if I told you that by this time next year, you could be a completely different runner? And you want that, don’t you?Ĭlick HERE to check out my Runners Blueprint System today!ĭon’t miss out! My awesome running plan is just one click away.This post is written by Doug Hay, from Rock Creek Runner and NMA Radio. This is, in fact, your ultimate manifesto to becoming a faster and a stronger runner. Inside this guide, you’ll learn how to start running and lose weight weight the easy and painless way. If you’re serious about running, getting fit, and staying injury free, then make sure to download my Runners Blueprint Guide! In case you are not familiar with the exercises above, here are the form tips you need: Plank Holdsįeatured Image Credit – Via Flickr New to Running? Start Here… Core Challenge Exercise Demonstrations and Tutorials Workout I: The Core Shredderĩ0 seconds of side arm plank crunches (right side)ĩ0 seconds of side arm plank crunches (left side) This is no longer beginner territory, so pace yourself if it feels like too much of a challenge. Some of these workouts are quite challenging. Week 4 OF The Core ChalengeĪs you are coming to week 4, you are coming near the end of this 30-day challenge. Two minutes seconds of Plank with knee to chest Repeat three to five times Workout III: The Explosive Coreĩ0 seconds of side arm plank with opposite leg raised (right side)ĩ0 seconds of side arm plank with opposite leg raised (left side) Repeat three to five times Workout II: The Love Handles Eliminatorģ0 seconds of side arm plank crunches (right side)ģ0 seconds of side arm plank crunches (left side) Repeat three to five times Workout VI: The Core Blaster Repeat three to five sprints Workout III: The Explosive Core Most of them are isometric exercises designed to test both your endurance and strength. This is why most of the exercises prescribed below are simple and straightforward. The first week is all about pacing yourself and finding where you are at when it comes to core strength and endurance. Note – Into challenges? Give this 30-day running challenge a try. Without further ado, here is the 4-week core challenge: Your core, just like the rest of other muscle groups, needs a time-off and recovery in order to restore itself.ĭoing too much will only backfire on you. Just don’t try to do these workouts every single day. Of course, as you get stronger and fitter, make sure to up the ante by increasing the length time or number of reps you perform on each move. Take at least 20 to 30 seconds of rest between moves and one to two minutes between rounds. So are you excited? Then here we go… The Core Challenge ProgramĮach week you’ll be performing four workouts.Įach workout is different and varies in length, intensity, and exercises.įor the most part, you’ll be spending one minute on every exercise-unless otherwise stated. You need time, patience, and healthy eating for that. It will not lead to an overnight success. Of course, this challenge is not a silver bullet. With this 30-day core challenge, you’ll be getting yourself on the path of saying goodbye to your love handles for good, and be able to strengthen and tone your core in under a month, even if you’re on vacation. The fact is, your core muscles involves all of the muscles in your midsection, including the ones on your sides (the obliques), the erector spinae, abdominal muscles, inner abdominal muscles, glutes and lower lats. I hate to sound like a broken record, but as I have already said in my previous posts, the core is not just the abs-that’s what people typically think of their abs. The Core Challenge – It’s not what you think Therefore, once you get your core strong and powerful, you’ll be adding more support to your body so you can run and perform every athletic activity (and every other life task) much more efficiently and with more ease. Your core muscles are the foundation for almost all athletic and non-athletic movements.Īnd when the core muscles are in trouble-read: too weak-expect all sorts of troubles, including chronic pain, bad posture, back issues, even spinal injury, God forbid. It doesn’t matter whether you are a recreational runner, seasoned athlete, or someone who spends most of their time sitting in an office chair, a strong core is vital for both health and performance. Looking for a fantastic core challenge to help you sculpt your midsection and improve your performance?
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