The 30-Day Core Challenge

Strengthen and tone your core in 30 days without crunches or equipment.
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  • Lectures 87
  • Length 2 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
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About This Course

Published 4/2015 English

Course Description

The 30-Day Core Challenge will help you strengthen and tone your entire core in 30 days using just your own bodyweight.

Often when people think about training their Core, they think of six-pack abs and crunches. They think about aesthetics.

And while a good Core Training Program, can help you get great looking abs, Core Training is about more than getting a six-pack.

A strong core means less risk for pain and injury and it also means you can lift more and run faster (and even do more pull ups and push ups).

What many people also don't realize is that Core Training is about more than working your abs – it is about strengthening everything from your shoulders to your knees.

That is why in this 30-Day Core Challenge we will provide you with exercises and workouts that work everything from your shoulders to knees, including the muscles down your frontside and your backside.

This 30-Day Course will even strengthen your glutes because your glutes are a key part of your Core and are often overlooked because people spend most of their time focused on working their abs with crunches.

Our Core Program doesn't waste your time with crunches because a proper Core Training Workout Routine isn't about doing a million crunches. Crunches don't give you much bang for your buck. They don't burn many calories to burn the fat potentially hiding your abs and they don't strength many muscle groups at once to make you functionally strong.

That is why in this 30-Day Core Challenge, we will provide you with a variety of Plank Variations, Hanging Core Exercises, Crunchless Core Moves and Glute Bridges to strengthen and tone your entire core.

Get started today with our 30-Day Core Challenge Workout Program and build a stronger Core without crunches!

What are the requirements?

  • You will need a towel, tennis ball and pull up bar
  • If you have a foam roller that can be helpful as well but not essential

What am I going to get from this course?

  • Strengthen Your Core Without Equipment
  • Get A Stronger Core In 30 Days
  • Hold Planks For Longer
  • Prevent Low Back Pain
  • Perform 15 Plank Variations, 10 Hanging Ab Variations, 10 Bodyweight Exercises, 10 Crunchless Core Moves

What is the target audience?

  • Beginner to Advance Exercisers can take this course and develop a stronger core
  • This course is not for anyone simply looking for crunch exercises

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Welcome To The 30-Day Core Challenge
00:53

Welcome to the 30-Day Core Challenge. Download your exercise guide and review all the exercise videos before starting your 30-Day Core Workout Program.

For your Workout Guide, please see the Workout Video at the end of your Video Course.

Section 2: Foam Rolling
00:49

Foam Rolling is an essential part of your 30-Day Challenge. If you don't roll out tight muscles, your core may not engage correctly during the exercises, which can lead to injury. Do not skip the foam rolling moves in your program!

01:39

If you run often or wear dress shoes or high heels, you need to roll out your calves. For more lower leg and foot foam rolling moves, see the link!

02:24

Roll out your quads and hips so your abs engage correctly and your low back doesn't try to take over during the exercises in this Challenge.

02:38

Adductor foam rolling will improve the functioning of your SI joint and prevent hip and low back pain so that your core can engage properly during the workouts.

02:53

Roll out your hamstrings to help prevent low back pain and tightness during the core moves.

02:34

A tight IT Band, hip and Lateral Quad can lead to knee and hip pain which can cause you to not recruit the muscles of your core correctly during exercise. Loosen them up with these foam rolling tips.

02:06

Loosen up your Glutes and Hips with a ball to get the most out of the Planks and Glute Bridges in your workouts.

01:43

Tight Hip Flexors and Abs can cause your glutes and abs to not engage correctly during Planks. Roll them out so you can work the muscles correctly and build a stronger core.

02:22

Try these foam rolling moves for your back to alleviate back pain. Loosening up your back will then allow you to activate your glutes and abs.

00:54

Improve your thoracic extension with this foam rolling video so that your shoulders don't become overworked with Planks and your core engages properly.

01:13

Tight lats can cause your rotator cuffs to become overactive and try to take on a load they can't handle. Loosen your lats so they engage properly during Planks and the Hanging Ab Exercises so that you don't injury or overuse your shoulders and upper traps.

01:03

Rolling out your chest will allow you to be able to activate the big muscles of your back to help you maintain proper form during the core exercises in your program.

Section 3: Stretching
00:31

Review the stretches for your 30-Day Challenge before starting the Workout Program. It is important that you stretch out after foam rolling to improve your mobility so that you can then get the correct muscles activated and working.

01:00

The Bear Squat is a great stretch for your calves and hamstrings.

01:00

Stretch our your hips and quads so that your glutes and abs can be activated.

00:50

Stretch out your adductors with this Frog Stretch.

01:08

The Side to Side Lunge will loosen up your hips and inner thighs while also strengthening your adductors and core. It will even help improve your ankle and hip mobility.

01:27

The Pigeon Pose will loosen up your glutes and hips before you work to get them activated.

02:07

The World's Greatest Stretch is a great quick full-body warm up. It will stretch your chest, back, hips and hamstrings.

02:38

A great stretch to relax your lower back and stretch out the muscles around your hips so you can get your core working properly.

01:17

After foam rolling your chest and back, use this stretch to improve your posture so you can get the big muscles of your back working correctly during the Challenge.

01:29

A great bridge variation to stretch your chest and hips while starting to activate your glutes.

01:30

Another great bridge variation to stretch your back and hips while activating your glutes and core.

01:03

Improve your Thoracic Extension and stretch your lats with this move. It will allow you to engage your back properly during the exercise in your Core Challenge Workouts.

Section 4: Activation
00:39

Review these Basic Core Moves before moving on to the more fun Plank, Bridge and Core Exercises. By mastering these 3 Basic Moves - the Pelvic Tilt, the Basic Plank and the Basic Glute Bridge - you will learn how to engage your core and get the muscles of your core working properly.

03:48

The Pelvic Tilt is a basic move that anyone looking to build a stronger core must first master. Even advanced exercisers need to return to this move to make sure their deep intrinsic core stabilizers are working properly. Learn the full Pelvic Tilt Progression (beginner to advanced variations) in this video.

02:49

Learn how to perform a proper Forearm Front Plank and Forearm Side Plank in this video. Most people do Planks incorrectly so make sure to review this video for form so you get the most out of your Planks!

01:37

A huge part of building core strength is getting your glutes activated and working. Learn to activate your glutes with this Basic Glute Bridge.

Section 5: Strength Training Moves
00:44

Once you've gotten everything loose and activated, you now need to strengthen the muscles of your core. Use the following moves to strengthen everything from your shoulders to your knees!

Section 6: Strength Training Moves - 15 Plank Variations
01:32

Learn how to perform the Side Plank Oblique Twists with good form no matter your level.

01:14

Learn how to perform the Plank Scorpions with good form no matter your level.

00:59

Learn how to perform the Plank with Oblique Twists with good form no matter your level.

01:04

Learn how to perform the Side Plank Hip Dips with good form no matter your level.

01:09

Learn how to perform the Lower Ab Plank with good form no matter your level.

00:57

Learn how to perform the Side Plank with Rotational Reach with good form no matter your level.

01:13

Learn how to perform the Inchworm Plank with good form no matter your level.

01:08

Learn how to perform the Plank with Oblique Knee Tuck with good form no matter your level.

00:56

Learn how to perform the Advanced Bird Dog with good form no matter your level.

01:16

Learn how to perform the Body Saw with good form no matter your level.

00:45

Learn how to perform the Plank Jacks with good form no matter your level.

01:10

Learn how to perform the Plank Climbers with good form no matter your level.

01:06

Learn how to perform the Plank with Knee Drives with good form no matter your level.

01:19

Learn how to perform the Plank with Reach Back and Out with good form no matter your level.

01:05

Learn how to perform the Plank with Rotational Reach with good form no matter your level.

Section 7: Strength Training Moves - 10 Glute Bridge Variations
02:10

Learn how to perform Glute Bridge Holds with good form no matter your level.

01:11

Learn how to perform the Single Leg Glute Bridge with good form no matter your level.

01:43

Learn how to perform the Glute Bridge Off Box with good form no matter your level.

02:12

Learn how to perform the Glute Bridge and Curl with good form no matter your level.

00:46

Learn how to perform the Glute Bridge to Sit Up with good form no matter your level.

00:49

Learn how to perform the Table Top Bridge with good form no matter your level.

00:54

Learn how to perform the Posterior Plank with good form no matter your level.

Section 8: Strength Training Moves - 10 Bodyweight Crunchless Core Moves
00:55

Learn how to perform Sit Thrus with good form.

00:45

Learn how to perform Rocking Chair Abs with good form.

01:15

Learn how to perform Downward Dog Abs with good form.

01:17

Learn how to perform the Superman Banana with good form.

00:54

Learn how to perform the Wall Push with good form.

04:20

Learn how to perform the Basic Crawl and a few different crawling variations with good form. Check out the link for even more crawling variations.

04:23

Learn how to perform the Beginner Handstand and Handstand Variations. Check out the link for even more information on the Handstand Progression.

01:04

Learn how to perform the Basic Bird Dog with good form.

01:53

Learn how to perform Push Up Holds with good form.

00:56

Learn how to perform Mountain Climbers with good form.

00:56

Learn how to perform the Fire Hydrant with good form.

01:08

Learn how to perform the Donkey Kick with good form.

Section 9: Strength Training Moves - 10 Hanging Core Exercises
00:50

Learn how to perform the Hanging Pelvic Tilt with good form.

00:57

Learn how to perform Hanging Knees to Elbows with good form.

00:39

Learn how to perform Hanging Knee Circles with good form.

00:46

Learn how to perform the Hanging Knee Tuck to Kick Out with good form.

00:43

Learn how to perform Hanging Cherry Bombs with good form.

00:52

Learn how to perform the Hanging Knee Tuck to Twist with good form.

01:01

Learn how to perform Hanging Bicycles with good form.

00:35

Learn how to perform Hanging Scissors with good form.

00:33

Learn how to perform the Hanging Double Straight Leg Lift with good form.

00:39

Learn how to perform Hanging Toes to Bar with good form.

00:47

Beginners - learn how to modify the Hanging Core Moves with this video.

Section 10: Strength Training Moves - 10 Bodyweight Exercises
01:29

Learn how to perform the Single Leg 1/2 Squat, 1/2 Deadlift with good form.

01:35

Learn how to perform the Single Leg Squat with good form.

01:09

Learn how to perform Skater Hops with good form.

00:50

Learn how to perform the Balance Lunge with good form.

01:35

Learn how to perform Warrior III with good form.

02:08

Learn how to perform Reverse Hypers with good form.

02:58

Learn how to perform the Basic Push Up and a few Push Up Variations with good form. For more information about Push Ups, check out the link.

01:07

Learn how to perform Scapular Wall Holds with good form.

02:10

Learn how to perform Pull Ups and Pull Up Holds with good form. For more information about Pull Ups, click on the attached link.

04:19

Learn how to perform the Basic Burpee and a few Burpee Variations with good form. For more Burpee Variations, click the attached link.

Section 11: The 30-Day Core Challenge Workouts
00:40

After reviewing all the moves, you are ready to get started with your 30-Day Core Challenge Workouts! Don't forget to test before starting your 30-Day Program!

Section 12: Thank you!
00:28

If you have any questions about tailoring the workouts or exercises to meet your specific needs, feel free to comment in the discussion section of this course or email us! Good luck!

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Instructor Biography

Cori Lefkowith, Owner of Redefining Strength and Personal Trainer

My name is Cori and I am the owner of Redefining Strength in Orange County, Ca. I started my journey in the fitness industry after playing tennis for a nationally ranked Division I team. Since becoming a trainer, I've competed in power lifting competitions, becoming the 2011 Massachusetts/Rhode Island Raw State Champion, as well as races, mud runs and kettlebell competitions.

Now all I want to do is share the strength and empowerment I’ve found through working out with anyone and everyone that I can!

That is why I founded Redefining Strength. I want to help everyone become healthier, stronger, more empowered individuals.

Whether you're just starting your fitness journey or an athlete who's been competing for years, I'll help you take your fitness and mental strength to the next level!

Certifications:

NASM CPT, CES, PES, NASM Fitness Nutrition Specialist, Training For Warriors, NASM Kettlebell Specialist, NASM Senior Fitness Specialist, SPIN Instructor, Battling Ropes Level 1

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