The Monthly Challenge

March 2015 Monthly Challenge: Core Work

March 2015 Monthly Challenge:  Core Work

We have fun even on the GHD's!

We have fun even on the GHD’s!

GHDs Sit-ups and Back-Extensions


Week One:  Two sets of 10 GHD sit-ups and 10 GHD back extensions

Week Two:  Three sets of 10 GHD sit-ups and 10 GHD back extensions

Week Three:  Four sets of 10 GHD sit-ups and 10 GHD back extensions

Week Four: Five sets of 10 GHD sit-ups and 10 GHD back extensions

February 2015 Monthly Challenge: Core Work

STCF’s February 2015 Monthly Challenge begins on Monday, February 2nd with more Core Work! This month we will be using the plank to help us get our cores in shape!

Each day you will be 5 movements per set: knees to elbows, leg extensions, front punches, side plank rolls, and up & downs.
Each movement will be done 10 times total (5 times alternating on each side).

Rest for 30 seconds between each set.
These exercises can be done at the gym or at home.

Week One (February 2-8) will include two sets daily of each of the 5 movements.
Week Two (February 9-15) will increase to four sets daily.
Week Three (February 16-22) will increase to six sets daily.
Week Four (February 23-March 1st) will increase to 8 sets daily!
Here’s Michele explaining the movements:

January 2015 Monthly Challenge: Core Work

STCF’s first Monthly Challenge for 2015 begins on Monday, January 5th with a Core Challenge! A strong core is key to everything we do in and out of the box!

Each day you will be doing two different exercises to strengthen your core: Hollow Rocks and Back Extensions.
One set includes 5 HRs and 5 BEs with an unassisted rollover between each exercise.
These exercises can be done at the gym or at home.

Week One (January 5-11) will include two sets of exercises with rollovers in between.
Week Two (January 12-18) will increase to three sets of exercises with rollovers in between.
Week Three (January 19-25) will increase to four sets
Week Four (January 26-February 2) will increase to five sets daily!

Here’s Michele explaining the movements: