This 31-day body-weight workout challenge will inspire you to move more, no matter your starting point. Get all the details here.
If you want to run longer, jump higher or simply move better, you'll want to make sure you have a solid core (abs, back and glutes). And while planks, bird dogs and crunches are a great place to start, at some point, you'll need to advance to more challenging ab exercises.
And this workout — designed by Morit Summers, CPT, creator of Brooklyn-based training studio Form Fitness and host of our New Year, Do You Challenge — ramps up your core workouts without any equipment by including some intermediate ab exercises.
If you're doing the challenge, follow the weekly rep scheme below. If you're doing this workout on your own, increase or decrease the reps and sets based on your fitness level. You should be able to do all the reps with good form, but the last two should feel challenging.
In between sets and exercises, rest for 20 to 40 seconds. You won't feel fully rested (like you were before your workout) but you should feel ready to tackle the next set.
Reps and Sets Per Exercise
Sets | Spider | Plank Tap | Windshield Wiper | Mountain Climber | |
|---|---|---|---|---|---|
Week 1 | 2 | 3/side | 8/side | 8/side | 15 sec. |
Week 2 | 3 | 3/side | 8/side | 8/side | 15 sec. |
Week 3 | 3 | 5/side | 10/side | 10/side | 20 sec. |
Week 4 | 4 | 5/side | 10/side | 10/side | 20 sec. |
4 Intermediate Body-Weight Moves to Strengthen Your Core
The New Year, Do You Challenge is accessible to all fitness levels. That's why we're providing a main move and at least one modification or variation.
In the videos below, you'll see Summers (left) demonstrating the more challenging version of the move and her fellow trainer Keri Harvey, CPT, (right) demonstrating a less challenging or modified version. Some exercises have even more options for upping the difficulty level. Choose the version of the exercise that works best for you.
1. Spider
- Like Summers on the left, start in a high plank on your hands and toes with your hands under your shoulders and your body in a straight line from head to heels.
- Bend your right knee and bring your right foot up toward your right hand.
- Step your foot back into a high plank.
- Repeat with your left leg.
- Continue alternating sides until you've completed all your reps.
Modifications and Variations
To modify, place your hands on a bench, step or sturdy box and perform this move from an incline plank (shown in the video on the right).
2. Plank Shoulder Tap
- As Summers (left) demonstrates, start in a high plank on your hands and toes with your hands directly under your shoulders. Press your hands firmly into the ground while squeezing your glutes.
- Keeping your core braced and your glutes tight, lift your right hand off the ground and tap your right hip (or left shoulder if it's more comfortable).
- Bring your right hand back down to the ground and lift your left hand off the ground to tap your right shoulder or left hip if it's more comfortable.
- Continue alternating shoulder taps.
Modifications and Variations
To modify, drop to your knees (shown in the video on the right) or place your hands on a bench or step so you're in an incline plank.
3. Windshield Wiper
- Following Summers on the left, lie on your back with your knees bent and feet on the ground.
- Your arms can either be straight out to your sides or at about a 45-degree angle from your body with your palms down. Choose whatever arm position feels more comfortable for you.
- Press your lower back into the ground to engage your core muscles. Keep your low back flat to the floor the entire time.
- Bring your feet off the ground and straighten your legs toward the ceiling. This is the starting position.
- Press your hands and arms into the ground for stability as you lower both legs to the left. Lower only as far as is comfortable.
- Use your abs to bring your legs back to the starting position before lowering your legs to the right side.
- Continue alternating sides. Remember to keep your core muscles tight and engaged throughout the movement.
Modifications and Variations
To modify, bend your knees to 90 degrees with your shins parallel to the floor to perform your windshield wipers (shown in the video on the right). You can also limit your range of motion by only dropping a quarter or half of the way down.
4. Mountain Climbers
- As Summers demonstrates on the left, start in a high plank on your hands and toes with your hands beneath your shoulders and your body in a straight line from head to hips to heels.
- Keep your hips level and don't let your lower back sag.
- Engage your abs and bring your right knee toward your chest.
- Return your right knee to the starting position.
- Bring your left knee into your chest, then step it back. Continue switching legs at your desired pace.
Modifications and Variations
One mountain climber variation (as shown in the video on the right) is to step more slowly with your hands elevated on a bench, box or chair.
Follow Along With the Challenge
Use the calendar below to help you stay on track with the New Year, Do You Challenge. Do the workout listed, then check off each day as you complete it. (Get a printer-friendly version here.)
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