This challenge will be hard but as the saying goes…
October Challenge accepted? Let’s Do this!
Exercises in order…
Sit with knees slightly bent, heels on floor, holding a weight in front of your chest.
Lean back until you feel abs engage.
Twist right and touch the weight to the floor.
Repeat, twisting left. That’s one rep.
Stand with your knees shoulder width apart, your knees slightly bent.
Hold a medicine ball (or weight) with both hands so that it’s slightly to the right of your right knee.
Keeping your hips facing forward, bring the medicine ball (or weight) across and in front of your body, your arms remaining fully extended, so that the ball ends up above and to the left of your left shoulder.
As you perform the movement, your torso should rotate slightly as a unit but your hips should not turn or shift.
Reverse the movement to finish one repetition.
Side Plank with Oblique Twist
Begin by lying on your side.
Push up so that your body is supported by the right arm, feet stacked.
Straighten left arm and sweep the left arm down and twist the body, turning it toward the floor while keeping the rest of the body in place.
Complete reps on this side.
Switch and repeat reps on the other side.
Lie face-up with arms out to sides, palms down, and legs bent 90 degrees so feet are off the floor.
Keep abs tight.
Slowly lower legs to left as far as comfortably possible, keeping shoulders on floor.
Pause, then return to start. Repeat to right side.
Dumbbell Squat to Shoulder-Press Rotation
With dumbbells at your side, bend into a squat, pushing your hips backward as if you were sitting in a chair. Keep your back straight and your abs engaged.
As you raise your hips to come to standing, press the dumbbells over your head, rotating the torso toward the right, using the side of your abs.
Lower the dumbbells and bend into a squat again. Repeat the shoulder press to the left side.
Start in a high plank position with your palms on the ground underneath your shoulders, arms straight, core engaged, with a small towel under the toes of each foot.
Use your abs to bring both knees in toward your chest. You should be in a crouch position with your knees between your elbows.
Hold for 1 count.
Push from your abs to slide the towels under your feet back to starting plank position.
Standing Elbow Crossover
Stand with feet hip-width apart, hands behind head, elbows wide to sides.
Lifting left knee, twist and lower right elbow to meet knee, as shown (don’t let elbow fold in).
Return to start and repeat on other side.
Lift your legs, arms, and chest off the floor.
Dumbbell Side Bend
Unilateral Dumbbell Dead-Lift
Keeping the core pulled tight, lean forward, lifting your right leg (same side of the body that’s holding the weight) and lower the dumbbell toward the ground.
Bring the dumbbell down as low as you can while concentrating on keeping your back straight, core engaged, chest up and neck aligned with the spine.
Hold for 1 count.
Tighten your core even more, lower the right leg, and return to standing tall.
Hold the dumbbell in your left hand and repeat with your left leg.
That’s one rep.