Do each exercise for the time give them rest for the time given. Once each exercise is complete, repeat one more time through for a total of 2 rounds.

Exhale as you lower your arms 
Inhale as you lift your arms 

Form tips: 
• begin by placing your knee in a 90 degree angle in front of you with your heel planted and toes gripping the ground 
• keep your glutes flexed for more stability and balance throughout the movement 
• focus on using your core to drive your arms across your body in a diagonal line 

❌ don’t let your ribs flare out (keep them locked down) 
❌ don’t move too quickly that you can’t focus on core engagement

Kneeling Wood Chop (LEFT)

Kneeling Wood Chop (RIGHT)

Advanced: regular 
Beginner: modification 

Form tips:
• begin with hands directly under shoulders
• feet hip width apart 
• abs locked in and spine neutral 
• grip the ground with your fingertips 
• think about pushing the ground away from you as you drive your hips up 
• squeeze your upper back and flex your arms as you push back 

❌ don’t round or arch your back 

✅ do move slowly with control

Push-Back Knee Taps

Form tips: 
- drive your opposite elbow and knee together squeezing your core
- keep tension in your core the entire time
- move from side to side with control bringing your shoulder blade off the ground 
- fully extend your leg out that is straight 

❌ don’t flop around like a fish or rush the movement (*move with control)

Bicycle Crunch

Advanced: keep same 
Intermediate/beginner: modification #1 or #2 

Form tips: 
• hands right below shoulders 
• core locked in 
• drive knees into chest (as far as you can) 
• land soft on your feet by keeping your weight in your arms

Mountain Climbers

10 minute abs

Wk 4 | Day 24 | Phase 2 | 10 Minute Abs

Kylie

Amazing intro and I am so excited to get started!!!

Sydney

Nicole

Welcome to the 8 Week Core Challenge

Michelle

Jaime

So helpful!! Thank you!! I’ve been dealing with low back pain for YEARS and I’m in my early twenties 😅 looking forward to getting stronger and feeling better 🤗

Darlene Horn

Breathing & Form: watch this before you begin!

Loved it!!!
Appreciate that all moves are on your back.  Not switching around.

Teen

Mallory

Love it! Soft and nice for a recovery day!

Alexandra

Wk 1 | Day 1 | Phase 1 | Core Circuit

This was hard to keep lower back down. Maybe with more practice, I’ll get better.

Stacie

Hannah Marie

Wk 1 | Day 2 | Phase 1 | Focus Exercises

Awesome routine. The modification really helped.

Whew love the burn with the 10 minute circuits 🥵

Mickaela

Wk 1 | Day 3 | Phase 1 | 10 Minute Abs

Re-doing this with the New Era program and feels so good to focus on form and basics!

Allison G

i never did core work before this and i’ve loved this challenge so far because it’s exactly my level and is the perfect level of difficulty. i cant wait to see how my core strength progresses!

ruby

Wk 1 | Day 4 | Phase 1 | Focus Exercise

Great. Feeling it better now. More conscious of holding in my core.

It’s amazing how much more you feel it when you focus on your breathing!!!!

Chelsea

I loved this first week and I can not wait to see how I'm feeling after this challenge 🩷

Annika

Wk 1 | Day 5 | Phase 1 | Core Circuit

Wk 1 | Day 6 | Phase 1 | Rest Day

Wk 1 | Day 7 | Phase 1 | Rest Day

Oh yeah.  On your back only.   Ahhhh. Loved it!!!!!

That core circuit felt amazing! Happy week 2 babes!

Brittany Marie

Wk 2 | Day 8 | Phase 1 | Core Circuit

I love these moves! I was shaking by the end!

Wk 2 | Day 9 | Phase 1 | Focus Exercises

Grecia

Wk 2 | Day 10 | Phase 1 | 10 Minute Abs

Wk 2 | Day 11 | Phase 1 | Focus Exercise

Holy moly! Love this low impact core focus but great burn 🔥💖

Holy core! That had me burning in all the good ways but holy crap! Wasn't expecting the burn that intense!

Wk 2 | Day 12 | Phase 1 | Core Circuit

Wk 2 | Day 13 | Phase 1 | Rest Day

I have had a really bad headache all day to the point of it making me nauseated, so I am not gonna test my limit and workout today. I will save the workout for tomorrow when I am hopefully feeling better.

Wk 2 | Day 14 | Phase 1 | Rest Day

Wk 3 | Day 15 | Phase 2 | Core Circuit

Wk 3 | Day 16 | Phase 2 | Focus Exercises

A couple of days, late to continue due to a crazy last week but I'm here & ready to be back on track!

Wk 3 | Day 17 | Phase 2 | 10 Minute Abs

Never would have thought I could do this. But I did....and enjoyed it too!

Wk 3 | Day 18 | Phase 2 | Focus Exercise

I think those around the world's are always going to get my core burning! 🔥

Wk 3 | Day 19 | Phase 2 | Core Circuit

Wk 3 | Day 20 | Phase 2 | Rest Day

Wk 3 | Day 21 | Phase 2 | Rest Day

Really enjoyed it. Felt the burn all through.

Awesome flat mat exercises after a heavy leg day.   Ah!!!

Celinea

Wk 4 | Day 22 | Phase 2 | Core Circuit

Wk 4 | Day 23 | Phase 2 | Focus Exercises

Wk 4 | Day 25 | Phase 2 | Focus Exercise

Wk 4 | Day 26 | Phase 2 | Core Circuit

Wk 4 | Day 27 | Phase 2 | Rest Day

Wk 4 | Day 28 | Phase 2 | Rest Day

Wk 5 | Day 29 | Phase 3 | Core Circuit

Wk 5 | Day 30 | Phase 3 | Focus Exercises

Wk 5 | Day 31 | Phase 3 | 10 Minute Abs

Wk 5 | Day 32 | Phase 3 | Focus Exercise

Wk 5 | Day 33 | Phase 3 | Core Circuit

Wk 5 | Day 34 | Phase 3 | Rest Day

Wk 5 | Day 35 | Phase 3 | Rest Day

Rose

Wk 6 | Day 36 | Phase 3 | Core Circuit

Wk 6 | Day 37 | Phase 3 | Focus Exercises

Tired today so lots of moderations, but very creative.  Stayed low to the ground today

Wk 4 | Day 24 | Phase 2 | 10 Minute Abs

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