Issue #4 - Core Strength Challenge - Strengthen Your Abs and Improve Stability

Howdy fitness fans! 👋 💪 

Evan here from weeklyworkout.fyi, firstly thanks for signing up to our newsletter! Every week we promise to bring your 4 or 5 workouts to do during the week targeting different areas of the body! This week we’re cutting it down to 3 because we’re only concentrating on core and we don’t want to over load you!

We’d love to see you using these workouts so if you could tweet us @Gymbuddy_ai that’d be awesome!

We’re also introducing a new sponsorship deal to this letter once a week, this week is sponsored by i18ncore, a localisation management system.

Day 1: Core Activation and Stability

Warm-up:

• 5 minutes of light cardio (such as jogging or jumping jacks) to increase heart rate and warm up the body.

• Perform a set of dynamic stretches targeting the core muscles, such as trunk rotations, standing side bends, and cat-cow stretches.

Workout:

1. Plank Hold: 3 sets of 30 seconds

   • Start in a push-up position with your hands directly under your shoulders and toes on the ground.

   • Engage your core muscles, keeping your body in a straight line from head to toe.

   • Hold this position for the prescribed time, focusing on maintaining stability and proper form.

2. Russian Twists: 3 sets of 12 reps (each side)

   • Sit on the ground with your knees bent, feet flat on the floor, and lean back slightly to engage your core.

   • Clasp your hands together in front of your chest.

   • Lift your feet slightly off the ground and twist your torso to the right, tapping your hands on the ground.

   • Return to the starting position and repeat the twist to the left. Alternate sides for the prescribed number of repetitions.

3. Dead Bug: 3 sets of 10 reps (each side)

   • Lie flat on your back with your arms extended toward the ceiling and legs bent at a 90-degree angle.

   • Slowly lower your right arm and left leg toward the ground while keeping your core engaged and back pressed into the floor.

   • Return to the starting position and repeat on the opposite side. Alternate sides for the prescribed number of repetitions.

4. Bicycle Crunches: 3 sets of 15 reps (each side)

   • Lie on your back with your knees bent and hands behind your head, elbows wide.

   • Lift your shoulder blades off the ground and bring your right elbow toward your left knee while extending your right leg straight.

   • Repeat on the other side, bringing your left elbow toward your right knee while extending your left leg straight. Alternate sides for the prescribed number of repetitions.

Cooldown:

• Finish the workout with 5 minutes of static stretching, focusing on the core muscles. Examples include child's pose, seated forward fold, and cobra stretch.

Day 2: Core Strength and Endurance

Warm-up:

• Repeat the same warm-up routine from Day 1.

Workout:

1. Reverse Crunches: 3 sets of 15 reps

   • Lie on your back with your legs bent, feet off the ground, and hands by your sides for support.

   • Engage your core and lift your hips off the ground, bringing your knees toward your chest.

   • Slowly lower your hips back down without letting your feet touch the ground. Repeat for the prescribed number of repetitions.

2. Mountain Climbers: 3 sets of 20 reps (each side)

   • Start in a high plank position with your hands directly under your shoulders and toes on the ground.

   • Engage your core and bring your right knee toward your chest, then quickly switch legs, bringing your left knee toward your chest while extending your right leg back.

   • Continue alternating the movement as if running in place, focusing on maintaining a strong plank position.

3. Side Plank Dips: 3 sets of 12 reps (each side)

   • Start in a side plank position with your elbow directly under your shoulder and feet stacked on top of each other.

   • Engage your core and lower your hip toward the ground, then lift it back up to the starting position.

   • Repeat for the prescribed number of repetitions, then switch to the other side.

4. Leg Raises: 3 sets of 10 reps

   • Lie on your back with your legs extended and hands by your sides for support.

   • Engage your core and lift your legs off the ground, keeping them straight.

   • Slowly lower your legs back down without touching the ground. Repeat for the prescribed number of repetitions.

Cooldown:

• Repeat the same cooldown routine from Day 1.

Day 3: Core Power and Coordination

Warm-up:

• Repeat the same warm-up routine from Day 1.

Workout:

1. Medicine Ball Slams: 3 sets of 12 reps

   • Stand with your feet shoulder-width apart, holding a medicine ball or a weighted object with both hands.

   • Lift the ball overhead, then forcefully slam it to the ground in front of you, using your core and upper body strength.

   • Catch the ball on the rebound and repeat for the prescribed number of repetitions.

2. Standing Russian Twists with Medicine Ball: 3 sets of 12 reps (each side)

   • Stand with your feet shoulder-width apart, holding a medicine ball or a weighted object with both hands.

   • Twist your torso to the right, bringing the ball to the right side of your body.

   • Twist to the left, bringing the ball to the left side of your body. Alternate sides for the prescribed number of repetitions.

3. Plank Jacks: 3 sets of 20 reps

   • Start in a high plank position with your hands directly under your shoulders and toes on the ground.

   • Engage your core and jump your feet wide, then quickly jump them back together.

   • Continue alternating the movement, focusing on maintaining a strong plank position and quick footwork.

4. V-Ups: 3 sets of 12 reps

   • Lie on your back with your arms extended overhead and legs straight.

   • Engage your core and lift your upper body and legs off the ground, reaching your hands toward your feet.

   • Slowly lower back down without touching the ground and repeat for the prescribed number of repetitions.

Cooldown:

• Repeat the same cooldown routine from Day 1.

Remember to listen to your body and modify the exercises or take breaks as needed. Stay consistent and gradually increase the intensity as your core strength improves.

Disclaimer: Remember to adjust the weights and repetitions based on your fitness level and gradually increase intensity as you progress. It's also crucial to maintain proper form and listen to your body during workouts. Before starting any new exercise program, it's important to consult with a healthcare professional or a certified fitness trainer to ensure the exercises are suitable for you.

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