Tuesday's Trunk & Core -- Trunk Rotation Challenge, Ab Challenge + a Shoulder Challenge

Today is challenge day!

I found 3 challege videos from mytrainerbob (Harper that is).  These challenges can be used in different ways.  First, they can be used as assessments--a starting point to see where you are now and how you can improve and progress in the future.  They can also be used as plateau busters.  By challenging your muscles to do more or something they are not used to doing will help get you out of that rut.  Lastly, they are great quick add-ons to any cardio workout you are doing.

Do a quick warm up first, just to get your muscles ready--nothing too strenuous, you want to see just what your body can do.

The first one is a Plank Challenge--as I've stated in the past, a plank is one of, it not the best core exercise you can do.  It target all the abdominal muscles--that's why these are so hard.  Do what you can, try to stay at the highest level possible until you start to lose form, then you can go down to your knees a bit, but try to come back up to your toes as much as you can.

The second one is also a core challenge.  This one is a Single Leg Trunk Rotation--  20 reps on each side, with or without added weight.  Time yourself on this one, see how long it takes.  Make sure you keep your hips and knees facing forward the whole time.  Make that rotation come from your abdominals, not your hips.  The balance element makes your core and your glutes work even harder.

I couldn't get the video to load directly--the link is under the picture.

Single Leg Trunk Rotation Challenge

Since I missed yesterday, the last video is a Lateral Raise challenge for your shoulders.  Again, this is a set number of reps--15 each side.  See how long it takes for you to do them.  Keep your shoulders relaxed from your ears the entire time.  If you need to shake out, do it and then continue until you are finished.

Don't forget to stretch out your abs, lower back and shoulders afterward.