Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

Core Challenge

February 25, 2019

Welcome to the Core Challenge Page! Here you will find details about the challenge, programming, and videos on workout overviews as well as exercise technique and demonstrations.

Workouts – There are 3 core workouts each week meant to be done in the gym with the core warm-up. The workouts / warm-up sheets are hanging in the front of gym ready for you to grab as you walk in.

You will complete 3 separate core workouts each week (day 1, day 2, and day 3) on Mon, Wed, and Fri for example. The workouts will change every other week. You will complete the day 1 workout this Mon, then again next Mon. Same goes for day 2 and day 3. On week 3 you will have 3 brand new workouts for the next 2 weeks.

For The App

Gain points for completing Challenge Activities each week. The challenge activities are listed in the app as they become available. Make sure to check back regularly for Flash Challenge Activities

Logging Challenge Activities – Make sure to enter the correct value when logging an activity score. The value is listed in the activity title (Challenge – Plank (in seconds)) as well as in the challenge activity’s description. For example, plank activity scores should be entered in seconds while reverse crunch activity scores should be entered in reps. 

Types of Activities – There are 3 types of Challenge Activities – Standard, Flash, and Core Workout.

Standard Activities: Each week a new week long challenge will become available. You can accumulate points by racking up reps, time, or rounds of the activity throughout the week. These last 1 week from Mon – Sunday.

Flash Activites: Flash activities will appear randomly and for a short period of time. They will have some type challenge to complete for points. Flash Challenge Activities will typically earn you the most points of any activity! These last 1 – 3 days.

Core Workout Activities: This is the place to log that you completed the day 1, 2, and 3 workouts in the gym. There is a separate log for each day on the app. The activity resets each week allowing you to continue logging your workouts complete week by week. This is your easiest opportunity for points! 

Workouts

Day #1

3 rounds –

8 Kneeling band woodchoppers / side

10 Toe touches

Then – 25 Pop scoop pops (in as little time as possible)

Half-kneeling Woodchopper Technique

Toe Touch Technique

Pop Scoop Pop Technique

Day # 2

3 rounds –

10 Hanging knee raises

7 Spellcasters / side

Then – 40 Supermans (in as little time as possible)

Hanging Knee Raise Technique

Spellcaster Technique

Superman Technique

Day 3

3 rounds –

10 Banded knee-ins

12 – 15 Plate crunches

Then – 60 – 70 Weighted Russian twists (in as little time as possible)

Banded knee-ins

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text