30 CORE STRENGTH BLITZ

By Vanessa Bartlett #30daycoreblitz

DAY

Single Knee Stretch

Beginner Plank Supermans Side Plank Hold

Roll Up Step 1 Roll Up Step 2 Ab Lift Torpedo

15 sec x Beginner plank 10 x Supermans 20 sec x Beginner plank Rest or 30 minute brisk 10 x Supermans (hold 5 sec)
15 x Ab Lift (hold 5 sec each time) 20 x Ab Lift walk /jog 15 x Roll up
1 x Beginner side plank 10 x Roll up 2 x Beginner side plank 3 x Full Plank (hold 10 sec)

1 2 3 4 5
(hold 15 sec each side) 2 x Full Plank (hold 10 sec) (hold 20 sec each side) 20 x Leg Switch
20 x Single knee stretch 20 x Leg Switch 20 x Single knee stretch 1 x Side plank hold
(alternate legs) (quickly switch legs, off floor, knees (alternate legs) (5 sec each side)
15 each side x Torpedo straight) 20 each side x Torpedo
(hold each 3 sec) 1 x Side plank hold (hold each 3 sec)
(5 sec each side)

20 sec x Beginner plank 10 x Supermans (hold 5 sec) Rest or 30 minute brisk 20 sec x Beginner plank 10 x Supermans (hold 8 sec)
30 x Ab Lift 15 x Roll up walk /jog 35 x Ab Lift 20 x Roll up
3 x Beginner side plank 3 x Full Plank (hold 10 sec) 3 x Beginner side plank 4 x Full Plank (hold 10 sec)

6 7 8 9 10
(hold 15 sec each side) 30 x Leg Switch (hold 15 sec each side) 30 x Leg Switch
30 x Single knee stretch 2 x Side plank hold 30 x Single knee stretch 2 x Side plank hold (8 sec each
20 each side x Torpedo (5 sec each side) 20 each side x Torpedo side)

10 x Supermans (hold 8 sec) Rest or 30 minute brisk 10 x Supermans (hold 5 sec) 35 sec x Beginner plank 10 x Supermans (hold 8 sec)
20 x Roll up walk /jog 20 x Roll up 40 x Ab Lift 25 x Roll up
4 x Full Plank (hold 10 sec) 4 x Full Plank (hold 10 sec) 3 x Beginner side plank 4 x Full Plank (hold 10 sec)

11 12 13 14 15
30 x Leg Switch 30 x Leg Switch (hold 20 sec each side) 36 x Leg Switch
2 x Side plank hold 2 x Side plank hold 40 x Single knee stretch 2 x Side plank hold
(8 sec each side) (8 sec each side) 30 each side x Torpedo (8 sec each side)

Rest or 30 minute brisk 40 sec x Beginner plank 10 x Supermans 45 sec x Beginner plank Rest or 30 minute brisk
walk /jog 45 x Ab Lift (hold 10 sec) 45 x Ab Lift walk /jog
3 x Beginner side plank 30 x Roll up 3 x Beginner side plank

16 17 18 19 20
(hold 20 sec each side) 4 x Full Plank (hold 10 sec) (hold 20 sec each side)
40 x Single knee stretch 36 x Leg Switch 40 x Single knee stretch
30 each side x Torpedo 2 x Side plank hold 35 each side x Torpedo
(10 sec each side)

10 x Supermans (hold 10 sec) 50 sec x Beginner plank 15 x Supermans Rest or 30 minute brisk 50 sec x Beginner plank
35 x Roll up 50 x Ab Lift (hold 5 sec each time) walk /jog 50 x Ab Lift
3 x Full Plank (hold 20 sec) 3 x Beginner side plank 40 x Roll up 3 x Beginner side plank

21 22 23 24 25
40 x Leg Switch (hold 20 sec each side) 4 x Full Plank (hold 20 sec) (hold 20 sec each side)
2 x Side plank hold 50 x Single knee stretch 46 x Leg Switch 50 x Single knee stretch
(20 sec each side) 35 each side x Torpedo 3 x Side plank hold 35 each side x Torpedo
(20 sec each side

20 x Supermans (hold 5 sec) 60 sec x Beginner plank Rest or 30 minute brisk 20 x Supermans (hold 5 sec) 60 sec x Beginner plank
45 x Roll up 55 x Ab Lift walk /jog 50 x Roll up 60 x Ab Lift
4 x Full Plank (hold 20 sec) 4 x Beginner side plank 4 x Full Plank (hold 25 sec) 5 x Beginner side plank

26 27 28 29 30
50 x Leg Switch (hold 20 sec each side) 50 x Leg Switch (hold 20 sec each side)
3 x Side plank hold 56 x Single knee stretch 3 x Side plank hold 60 x Single knee stretch
(20 sec each side) 40 each side x Torpedo (25 sec each side) 40 each side x Torpedo

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