Guns, buns and core challenge!

Guns, buns, core

A friend and I just completed a 30-day plank challenge that worked us up to 5 minutes of planking. When we looked at the program I don’t think we really believed we could plank for 5 minutes, but we did, and it feels like an awesome accomplishment! Committing to something daily is definitely the way to go, be it with your healthy eating or supplements and definitely your fitness, even if it’s just a small change to start. So, we’re going to keep the momentum going with a 10-day guns, buns and core challenge!

Just like our other challenges, it starts small and builds your workout fire as the days go on. The best part is that it’s only a few minutes a day and easy to fit into the rest of the crazy. I like to do it absolute first thing in the morning, straight out of bed. I don’t have time for excuses and it gets the day off to a super energized start. If that’s not your style, it’s all good, you do you, baby! And if you miss a day, don’t beat yourself up. Just jump back in the next day! Be sure to check in on Instagram and let us know you’re joining in – we’ll do it together!

You’ll need a couple of light weights and a small exercise ball or a yoga block. If you don’t have those, improvise! Try a full milk carton, a large bottle of water etc. you get the idea!

The exercises

Boat

  1. Start seated with knees bent and feet flat to the floor. With hands on the floor, start to lean back (keeping the back straight) until you feel your core engage. Draw the belly button toward the spine.  Imagine you pulling in your belly trying to zip up a pair of too small skinny jeans lol.
  2. Begin to lift the feet off the ground, making sure the back doesn’t round.
  3. Stay here if this feels like enough, or up the ante by making longer levers, straightening the legs up and in front of the body and the arms out in front or over the head. Keep the back straight and head lengthening away from the body. Your body should be making a V shape and there should be no rounding in the spine. Chest is open and lifted and the gaze is slightly up.
  • Boat pose straight legs guns buns core challenge

Boat with twists

  1. Come into boat pose while holding a block, ball or light hand weight in both hands straight out in front of you.
  2. Breathe in and on the breath out take the object out to the right side. Breathe in and bring it back to center.
  3. Breathe out and take it over to the left.
  4. Repeat, repeat, repeat!
  • Boat with twists guns buns core challenge

Bicep curls

If you haven’t done many bicep curls, start with 5lb weights and build from there.

  1. Start standing with arms straight down by the legs, weights in hands with the palms facing out.
  2. Bring the arms just slightly away from the torso.
  3. Bring weights to shoulders, then slowly (try a count of 4), bring weights back to the legs until the arms are straight again. Don’t use momentum to move the weights.  Feel your muscles doing the work.
  4. You can do both arms at the same time, or one at a time.
  • Bicep curls guns buns core challenge

Donkey kicks

  1. Start on all fours, with hands below shoulders and knees hip distance apart. Keep the spine neutral.
  2. Engage the core by pulling the belly button toward the spine and lift the right knee so the heel presses toward the ceiling/sky. Continue lifting the knee until the thigh is in line with the torso. Lower back to the ground. The glutes should be doing the lifting.
  3. Repeat on the other leg.
  4. On the days above 20 reps per leg, break it into 2 (or more) sets.
  • Donkey kicks guns buns core challenge

Plank

  1. Start on all fours with the hands below the shoulders. Arms can stay straight or you can come to the forearms.
  2. Extend and straighten the legs behind you and rest on the toes.
  3. Drop the hips (if necessary), draw the lower belly in, press into the hands and slightly round between the shoulder blades. The head is lifted and looking forward.
  4. The body should form a long, straight line, just like a plank! However, if you’re finding your back is doing the work, lower the knees to the floor and keep the core engaged.
  5. Remember to breathe and purpose to relax the jaw.
  • Plank guns buns core challenge

Grab a friend or a gang and have fun with it! Tag everyone in the Instagram post and let’s get this party started!

Strong is the new black!

Love,

Claire.

Exercise challenge. Free Spirited Sisters