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Day 10: Uppers & Downers Ab Sequence

The FINAL sequence of this 10 Day Mini-Series! You in?! This one was a super fun one we used to do in gymnastics and I love how it helps to balance out both your core and back strength!

1 to 8

PIKE UPS

LEG LOWERS

HOLLOW ROCK

SUPERMAN UPPER

SUPERMAN LOWER

SUPERMAN LIFT

Time how long this takes you?!

Day 9 Core Challenge is Here !!

30 Day Core Revolution Challenge Starts April 3rd! Sign-up Today!: https://www.angela-gargano.com/core-revolution 

Today we talk about the “lower” core area !

This is also know as the “seatbelt” because it helps to protect the lower back.

So if you’ve ever had lower back pain…it honestly could be that we just need to strengthen this area !

Important: Do not put your hands behind your back. Instead, inhale exhale make sure your back is glued to the ground and only lower your legs to the point that you can still keep your back to the ground !

Today we are doing a Pyramid ! 5, 10, 15, 10, 5 Heel Taps SL heel Taps Straight Leg Lowers Start with 5 of each, then 10, 15….10…5 Time how long this takes you and don’t forget to post !

My 30 Day Core Challenge Starts April 3rd  !! Have you signed up yet ?!?

30 Day Core Revolution Challenge Starts April 3rd! Sign-up Today!: https://www.angela-gargano.com/core-revolution

Day 8 of this Core Challenge

We have the Hollow Hold EMOM EMOM = Every minute on the Minute Abandoned ships

Hollow Rocks Round 1: 10 Round 2: 15 Round 3: 20 Make sure you take the rest time !

Post about this challenge tag @angela_gargano & @strongfeelsgood_ for a chance to win a strong feels good hoodie !!

And don’t forget to sign-up for my 30 Day Core Revolution Challenge ! 30 Days of workouts, prizes, nutrition coaches and more ! announcing the second nutrition coach today !! You in ?! Who has signed up ?! #abs #abworkouts #athomecoreworkouts

30 Day Core Revolution Challenge Starts April 3rd! Sign-up Today!: https://www.angela-gargano.com/core-revolution Y

You probably are like how is this even a CORE movement…but it is.

Think about it, functional core movement where you have to stand tall and hold position while moving!

See if you can challenge yourself with the weight, keep your lats tight.

You can even do a SINGLE arm OR uneven load with this to make it even more challenging to keep up tall and keep a tight core No weights? No Problem, use milk jugs, soup can, back packs.

Today’s Challenge:

1minute Front Racked Marches

1minute Break

Repeat x 4

30 Day Core Revolution Challenge Starts April 3rd! Sign-up Today!: https://www.angela-gargano.com/core-revolution

Day 7 Core Challenge

The “plank oblique series” The “love handles” the “muffin top” I honestly hate both of these names lol but that’s what you hear when you think of “obliques” or the side core area. First things first, you cannot “spot train” these areas…but we can work on strengthening them & it’s important to do so because this allows us to rotate our body effectively.

You know when you’re in your car and you have to reach behind you to grab something …”obliques” Anyways ! Here’s todays core challenge.

5min AMRAP 10 OF EACH MOVEMENT

Plank Hip Taps x 10

Lean Rock Middle x 10

Lean Side Rocks x 10es

How many rounds did you get?! 

PS: My 30 Day Core challenge starts April 3rd 30 days of core, prizes, &...

The good old Hollow Hold, I did these in gymnastics and remember dreading them!

But this move is awesome for your core !

I want to teach you HOW to get into this hollow hold position the way I used to teach the gymnastics I used to teach.

1. Get into a ball
2. feet off the ground
3. Place your hands on lap
4. push them out until your feet and shoulders are off the ground

Today’s Challenge:

30second Hollow Hold

10 Hollow Hold Circles Repeat x 3

Post that you completed on IG stories tag @angela_gargano @strongfeelsgood_

TIP: Can’t go all the way down because you feel in your back?! No worries, just go to the point that you can

30 Day Core Revolution Challenge Starts April 3rd! Sign-up Today!: https://www.angela-gargano.com/core-revolution 

What does standing on a single leg have to do with core… basically everything…we are constantly in single leg positions and if you can keep your core strong and up right it is a game changer

SO todays Challenge:

• Stand on Single Leg at 90 degrees for 1 minute see how many times you have to tap (time how long you can stand on each leg, one side will probably be easier than the other)
• Stand on Single Leg at 90 degress with eyes closed 1 minute see how many times you have to tap(Time how long you can stand on each leg)

Day 3: Plank Sequence 

So we made it to the classic plank….I know you might see people bragging about how long they can hold a plank which is great, but it’s super important to make sure you are doing it properly. 

So I want us to start on our back, inhale exhale squeeze your butt. Now roll around and hold your forearm plank after doing the same thing. You should be shaking. Shoulders are directly over the elbows. 

TIPS:

If you make your legs wider it increases surface area and makes things a bit easier. Make sure you don’t have your butt too high or too low. 

Todays Challenge: 

30second Plank Hold (the right way ;)) 

Knee middle, knee same elbow, knee opposite elbow (Right side) 1—> 8 

Time how long this takes you and post the time to your story! Tag @angela_gargano and @strongfeelsgood_

TIP: Make sure you are looking at where your knee is going the entire time to really feel the effects.

30 Day Core Revolution Challenge:

https://www.angela-gargano.com/core-revolution

Day 2: Bear Hold

So if you watched my last video we reviewed the “deadbug” which has us laying on your back. Now we are going to go into something called a bear hold, which basically flips that deadbug around into what some call an “alive bug” Just like the Deadbug, this might “look” easy but it’s not if you are doing it correctly you should feel this through your entire body. 

Step 1: Table top position (deadbug flipped around) hip aligned with knee, should aligned with wrist. Inhale, exhale squeeze but 

Step 2: Make sure your hands are grabbing on and turning the ground kinda like you are opening a jar of jelly feeling. Back should be flat and like you would be able to hold glass of water on your back. 

Step 3: Now that you have that down you can hoover your knees above the ground push your knees out...

30 Day Core Revolution Challenge Starts April 3rd! Sign-up Today!: https://www.angela-gargano.com/core-revolution 

 Day 1: Deadbug

The Deadbug, this seemingly simple movement is a GAME changer to get the strong core you are looking for?! Why is that? This movement pushes you to keep your core engaged WHILE moving your arms and legs, which is so important. If you can do this, it translates into everyday life movements.

So Today we will go over how to do the deadbug and give ya a challenge to try with some different variations

Step 1: Lay down on you back, inhale, squeeze your butt exhale making sure that cave in your back disappears

Step 2: Keep that core engaged while moving opposite arms and legs

Today’s Challenge

30seconds Deadbug Hold

10 (each side) Same Side Deadbug Extensions stay on one side then shift to the other

10 (each side) Opposite Arm Opposite Legs Extensions Stay on one side Switch to...