The 30-Day Core Challenge
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The 30-Day Core Challenge

Strengthen and tone your core in 30 days without crunches or equipment.
5.0 (4 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
491 students enrolled
Created by Cori Lefkowith
Last updated 4/2015
English
Current price: $10 Original price: $30 Discount: 67% off
1 day left at this price!
30-Day Money-Back Guarantee
Includes:
  • 2 hours on-demand video
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • 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
View Curriculum
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
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!

Who 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
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Curriculum For This Course
Expand All 87 Lectures Collapse All 87 Lectures 02:04:02
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Welcome To The 30-Day Core Challenge
1 Lecture 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.

Preview 00:53
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Foam Rolling
12 Lectures 22:18

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!

Preview 00:49

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!

Preview 01:39

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.

Preview 02:24

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.

Preview 02:38

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

Preview 02:53

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.

IT Band, Lateral Quad and TFL Foam Rolling
02:34

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

Glute and Hip Foam Rolling
02:06

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.

Psoas and Ab Release Foam Rolling
01:43

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.

Back Foam Rolling
02:22

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

Thoracic Extension
00:54

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.

Lat Foam Rolling
01:13

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.

Chest Foam Rolling
01:03
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Stretching
12 Lectures 16:00

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.

Your 30-Day Core Challenge Stretches
00:31

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

Bear Squat
01:00

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

Dynamic Half-Kneeling Hip and Quad Stretch
01:00

Stretch out your adductors with this Frog Stretch.

Frog Stretch
00:50

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.

Side to Side Lunge
01:08

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

Pigeon Pose
01:27

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

World's Greatest Stretch
02:07

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

Seated Hamstring Complex
02:38

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.

Lying Chest Stretch with Scorpion
01:17

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

Camel
01:29

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

Thoracic Bridge with Sit Thru
01:30

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.

Kneeling Thoracic Extension and Lat Stretch
01:03
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Activation
4 Lectures 08:53

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.

Your 30-Day Core Training Activation Moves
00:39

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.

The Pelvic Tilt
03:48

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!

Plank Basics
02:49

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

The Basic Glute Bridge
01:37
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Strength Training Moves
1 Lecture 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!

Using the Strength Training Moves
00:44
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Strength Training Moves - 15 Plank Variations
15 Lectures 16:53

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

Side Plank Oblique Twists
01:32

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

Plank Scorpions
01:14

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

Plank with Oblique Twists (Hip Dips)
00:59

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

Side Plank Hip Dips
01:04

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

Lower Ab Plank
01:09

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

Side Plank with Rotational Reach
00:57

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

Inchworm Plank
01:13

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

Plank with Oblique Knee Tucks
01:08

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

Advanced Bird Dogs
00:56

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

Body Saw
01:16

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

Plank Jacks
00:45

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

Plank Climbers
01:10

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

Plank with Knee Drives
01:06

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

Plank with Reach Back and Out
01:19

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

Plank with Rotational Reach
01:05
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Strength Training Moves - 10 Glute Bridge Variations
7 Lectures 09:45

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

Glute Bridge Holds
02:10

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

Single Leg Glute Bridge
01:11

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

Glute Bridge Off Box
01:43

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

Glute Bridge and Curl
02:12

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

Glute Bridge to Sit Up
00:46

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

Table Top Bridge
00:49

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

Posterior Plank
00:54
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Strength Training Moves - 10 Bodyweight Crunchless Core Moves
12 Lectures 19:46

Learn how to perform Sit Thrus with good form.

Sit Thrus
00:55

Learn how to perform Rocking Chair Abs with good form.

Rocking Chair Abs
00:45

Learn how to perform Downward Dog Abs with good form.

Downward Dog Abs
01:15

Learn how to perform the Superman Banana with good form.

Superman Banana
01:17

Learn how to perform the Wall Push with good form.

Wall Push
00:54

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.

Crawling
04:20

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

Handstands
04:23

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

Bird Dog
01:04

Learn how to perform Push Up Holds with good form.

Push Up Holds
01:53

Learn how to perform Mountain Climbers with good form.

Mountain Climbers
00:56

Learn how to perform the Fire Hydrant with good form.

Fire Hydrant
00:56

Learn how to perform the Donkey Kick with good form.

Donkey Kicks
01:08
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Strength Training Moves - 10 Hanging Core Exercises
11 Lectures 08:22

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

Hanging Pelvic Tilt
00:50

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

Hanging Knees to Elbows
00:57

Learn how to perform Hanging Knee Circles with good form.

Hanging Knee Circles
00:39

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

Hanging Knee Tuck to Kick Out
00:46

Learn how to perform Hanging Cherry Bombs with good form.

Hanging Cherry Bombs
00:43

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

Hanging Knee Tuck to Twist
00:52

Learn how to perform Hanging Bicycles with good form.

Hanging Bicycles
01:01

Learn how to perform Hanging Scissors with good form.

Hanging Scissors
00:35

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

Hanging Double Straight Leg Lift
00:33

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

Hanging Toes to Bar
00:39

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

Beginner Modifications
00:47
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Strength Training Moves - 10 Bodyweight Exercises
10 Lectures 19:20

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

Single Leg 1/2 Squat, 1/2 Deadlift
01:29

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

Single Leg Squat
01:35

Learn how to perform Skater Hops with good form.

Skater Hops
01:09

Learn how to perform the Balance Lunge with good form.

Balance Lunge
00:50

Learn how to perform Warrior III with good form.

Warrior III
01:35

Learn how to perform Reverse Hypers with good form.

Reverse Hypers
02:08

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.

Push Ups
02:58

Learn how to perform Scapular Wall Holds with good form.

Scapular Wall Holds
01:07

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

Pull Ups and Pull Up Holds
02:10

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

Burpees
04:19
2 More Sections
About the Instructor
Cori Lefkowith
4.4 Average rating
45 Reviews
1,620 Students
6 Courses
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