Summer CORE Challenge

Summer Core Challenge 

Duration: 4 weeks

Days per week: 5 (e.g., Mon–Fri)

Time: 10–15 minutes/day

Target areas: Abs, obliques, deep core, glutes, lower back 

Week 1 – Activation & Form

2 rounds daily:

30 sec forearm plank

30 sec side plank (each side)

20 bird dogs (10/side)

15 glute bridges

20 standing knee-to-elbow twists (slow & controlled)

Week 2 – Stability & Control

3 rounds daily:

40 sec high plank

30 sec side plank with leg lift (each side)

20 glute bridge march

20 dead bugs

10 plank shoulder taps (each side)

Week 3 – Endurance & Rotation

3 rounds daily:

1 min forearm plank

45 sec side plank with reach-under (each side)

15 bird dog elbow-to-knee taps (each side)

20 standing torso rotations (add light dumbbell or no weight)

20 superman lifts

Week 4 – Burn & Balance

4 rounds daily:

1 min high plank with alternating toe taps

1 min side plank (switch sides halfway)

20 glute bridge single-leg lifts (10 each side)

20 bird dogs with pause at top

15 slow mountain climbers (each side)

20 superman swimmers (1 rep = both arms/legs lift)

Tips

-Focus on core engagement during every rep.

-Use a mirror to check from

-Rest 30–45 seconds between rounds if needed.