It’s all about your CORE for Day 3 of the Challenge! Welcome to the Core Attack Ladder Workout!
WHAT: A core-based circuit designed to target everything that counts! This is a ladder-style workout with 5 exercises to complete in a row. The workout is broken down for levels 1, 2 and 3 below.
HOW: Perform the number of reps listed for each exercise, with little rest between exercises. If you find your first time on the ladder easy, up the ante with higher level options. As with anything, the more you put in to your workout, the more you get out. For added challenge, repeat the whole ladder for a second set!
Don’t forget to warm up with a few minutes of dynamic whole body exercise (like brisk walking, stair climbing and arm circles) that will slowly increase your heart rate and prepare your joints for the training to follow. Take a minute or two at the end of the session to stretch out the muscles that worked so hard (low back, shoulders, quads and glutes).
Level One: Core Attack Ladder
- 25 squats
- 20 cross-body mountain climbers (total)
- 15 alternating leg jackknives
- 10 side plank leg raises (each side)
- 10 renegade rows (5 per arm, from knees vs from toes as pictured)
Level 2: Core Attack Ladder
- 50 squats
- 40 cross-body mountain climbers
- 20-30 alternating leg jackknives
- 15 side plank leg raises (per leg)
- 10 renegade rows (per arm)
Level 3: Core Attack Ladder
- 50 squats or 25 jump squats
- 40 spider-man/cross body mountain climbers (20 of each!)
- 20-30 Jackknives – straight leg version is most challenging
- 10 full side plank raises (level 2-3 option pictured)
- 10 narrow-stance or weighted renegade rows (per arm, bring stance closer than as pictured)
And there you have it – a complete core workout in less than 10 minutes! Take your time and focus on breathing properly (exhaling on exertion and no breath-holding!) with each action. Keep your navel pulled in to the spine and maintain a neutral spine position during all actions. Enjoy!
If you have any questions about how to perform any of these exercises, please ask your trainer when you’re in for class –proper technique is essential to getting the most out of the workout and for preventing injury. Ask one of us in class if you require a modification for any of these exercises or for a quick tutorial or form check. We’re here to help!
Need a quick reminder of these exercises? Here’s Muriel with a demonstration!
The Squat
Cross Body Mt Climber
Spider-Man Mt Climber
Jackknife – Start Position
Jackknife – Level 1-2 End Position
Jackknife, Level 3 End Position
Side Plank Leg Raise, Start Position Level 1-2
Side Plank Leg Raise, Level 1-2 End Position
Side Plank Leg Raise, Level 3 Start Position
Side Plank Leg Raise, Level 3 End Position
Renegade Row, Level 2-3 Start Position
Renegade Row, Level 2-3 End Position
Will we be doing this in class at all?
Yes! We’ve done each individual exercise in class so I know most of us will be pretty familiar. Actually, we did the ladder in a class last week… We’ll do it as an in-class challenge again soon!
Working out tonight. Going to save the gusto for tonight! 😉
Love it!!!!
What are your favourite core exercises??
HI! This comment is a day late but I DID exercise yesterday 🙂 I did the 9:30am class with Christine. She really pushed me hard! I’m glad she did in the end but boy that class was tough.
So there wasn’t enough room in my class to do all of these activities! Instead we went outside and did an “activity” walk which consisted of playing simon says while we walked. Simon (me), quickly ran out of ideas, so we did a lot of side walking/skipping, actual skipping, walking backwards and knee slapping! We worked up a sweat even though it was a chilly morning!
I love that you’re doing the challenge with your class! By the way, I wanted to give everyone a bunch of different ideas to keep active every day for (at least) the next 21… but if you end up doing something different from what I post, that still counts!! Keep the core workout above in your repertoire!! Thanks Kim!!
Day 3 done! My face is red! 🙂
Nice!! The heart rate response is something a lot of people have found unexpected with this workout – since it was a “core” challenge by name! Since there were so many compound movements (things that work multiple joints and muscle groups at the same time), getting your face a little red and your heart rate up is part of the greatness of the workout! Coming soon, I’m posting a whole blog about what works best for training the core for maximizing results… and there won’t be a crunch in sight!! Thanks for your comment Daniela!!