Other Resources Challenge Me! » 100d x 10m = 1 strong core Rss Feed  
Moderators: the bear, kaqphin, tinkerbeth, D001, k9car363, alicefoeller Reply
 
 
of 59
 
 
2013-06-24 2:20 PM
in reply to: switch

User image

Expert
3145
2000100010025
Scottsdale, AZ
Subject: RE: 100d x 10m = 1 strong core
Originally posted by switch

Day 0 abs

"Abs" on the way out the door to deliver #2 (65lbs heavier than I am right now). Yes, my daughter was sitting on my belly. I was even bigger with #3 (73lbs bigger than I am now), who will be 3 in July.  Just to give you an idea of how far I've come.

Even if you don't share pics in the challenge, they are a great, motivating way to chart your progress. 

 




We need a "like" button.

Ok I'm in...


2013-06-24 2:25 PM
in reply to: switch

User image

Member
522
500
Saint Paul, MN
Subject: RE: 100d x 10m = 1 strong core
Sure. I will give it a go.
2013-06-24 2:27 PM
in reply to: jlruhnke

User image

Seattle
Subject: RE: 100d x 10m = 1 strong core
I'm in. I'll be doing my usual compound stuff (pull-ups, flexed arm hang leg lifts, planks etc.) so I hope that counts.
2013-06-24 2:30 PM
in reply to: switch

User image

Extreme Veteran
1234
100010010025
West Michigan
Subject: RE: 100d x 10m = 1 strong core

I'm in...

Do we need to log our workouts on BT or can we check in daily with our update?

I log my workouts outside of BT (back to '02) so never really got in the habit of doing it here...

2013-06-24 2:42 PM
in reply to: Asalzwed

User image

Master
2167
20001002525
Livonia, MI
Subject: RE: 100d x 10m = 1 strong core

Originally posted by Asalzwed I'm in. I'll be doing my usual compound stuff (pull-ups, flexed arm hang leg lifts, planks etc.) so I hope that counts.

Yes it does!  A few others have mentioned something similar.  Crap, even an old push up is "core" intensive.  It counts!!

2013-06-24 3:06 PM
in reply to: noelle1230

User image

Master
6595
50001000500252525
Rio Rancho, NM
Subject: RE: 100d x 10m = 1 strong core

I'm in too. Thanks to those who have posted ideas. I "accidentally" started the challenge on Saturday and did about 5 minutes of planks (1 minute each) because I couldn't think of anything else to do! HA!

I took a pic but will reserve showing it... for now. Maybe a big reaveal in 100 days?



2013-06-24 3:07 PM
in reply to: noelle1230

User image

Expert
4929
2000200050010010010010025
Middle River, Maryland
Silver member
Subject: RE: 100d x 10m = 1 strong core

I'm more or less doing it anyway...so I'm in.

My usual plan is:

M:  AbCoaster, crunches, prone planks, scissor kicks, back bridges

T:  AbCoaster, and then about 10 minutes of Pilates hip work

W:  usually just SBR...gotta think of something here

R:  90 min Bikram Yoga...I'm QUITE sure that counts (ouch!Smile

F:  same as Monday...plus some push ups

Sa:  usually just SBR...again gotta throw something in

Su:  c'mon...don't we get a dang day off????  Innocent

2013-06-24 3:08 PM
in reply to: Asalzwed

User image

Master
6595
50001000500252525
Rio Rancho, NM
Subject: RE: 100d x 10m = 1 strong core

Originally posted by Asalzwed I'm in. I'll be doing my usual compound stuff (pull-ups, flexed arm hang leg lifts, planks etc.) so I hope that counts.

I've been thinking about your upper body stuff lately. I need to start thinking about prepping for my obstacle run soon...

2013-06-24 3:18 PM
in reply to: TriMike

User image

Master
6834
5000100050010010010025
Englewood, Florida
Subject: RE: 100d x 10m = 1 strong core
Originally posted by TriMike

I'm in...

Do we need to log our workouts on BT or can we check in daily with our update?

I log my workouts outside of BT (back to '02) so never really got in the habit of doing it here...

OK, I *think* everyone is in the Google Spreadsheet. You should have access to edit the sheet. If anyone else joins, I'll get them in there.  There is a row for every week, so, for example, if you do 7 days in a week, put in a 7 for your column for that week.

2013-06-24 3:42 PM
in reply to: blueyedbikergirl

User image

Master
2770
20005001001002525
Central Kansas
Subject: RE: 100d x 10m = 1 strong core
Originally posted by blueyedbikergirl

I'm in - but there will be NO pics.  I don't want to subject anyone to that.

Best exercise for me (considering I've got HUGE back issues)... planks.  Lots and lots of planks. 

I'm in and ditto on no pics from me. I don't want to scar anyone with my belly shot.

2013-06-24 3:46 PM
in reply to: cdban66

User image

Regular
5477
5000100100100100252525
LHOTP
Subject: RE: 100d x 10m = 1 strong core
Originally posted by cdban66
Originally posted by TriMike

I'm in...

Do we need to log our workouts on BT or can we check in daily with our update?

I log my workouts outside of BT (back to '02) so never really got in the habit of doing it here...

OK, I *think* everyone is in the Google Spreadsheet. You should have access to edit the sheet. If anyone else joins, I'll get them in there.  There is a row for every week, so, for example, if you do 7 days in a week, put in a 7 for your column for that week.

Chris thank you so, so much for doing this!  I am complete Luddite, and lazy about all stuff psuedo technical (because I hate it).  You are a rockstar for doing this!



2013-06-24 3:48 PM
in reply to: Comet

User image

Master
2770
20005001001002525
Central Kansas
Subject: RE: 100d x 10m = 1 strong core
Originally posted by Comet

Originally posted by noelle1230

Maybe I can post my workouts on Mondays if anyone's interested?

Yes please!!

Pretty please.

2013-06-24 4:17 PM
in reply to: noelle1230

User image

Regular
5477
5000100100100100252525
LHOTP
Subject: RE: 100d x 10m = 1 strong core
Originally posted by noelle1230
Originally posted by Teejaay
Originally posted by Comet

Originally posted by noelle1230

Maybe I can post my workouts on Mondays if anyone's interested?

Yes please!!

X2 please! :)

Cool!  Here is today's.  Feel free to PM me or respond with questions in case my lingo doesn't make sense Smile

WARM UP: hands and knees in table position: drop belly, arch back and look up, inhale/round back, tuck chin, exhale; keep alternating slowly for 30 seconds (known as cat/cow).

In same position, lift and extend opposite arm and leg.  Hold 15-30 seconds.  Repeat opposite side.  On set two, dynamically bring the extended elbow and knee toward each other under the body in a crunch of sorts, slow and controlled.  10 reps and switch sides.

Triple Core Challenge: do each of these for a minute, back to back to back without rest:

plank (prone iso-abs)

seated medball twist: lean back to 45 degrees, bent knees, heels into ground, med ball at chest level, rotate the torso.  DON'T let arms move, the movement comes from the torso.

supine (on back) leg extension: legs in the air, palms next to hips, drop the legs (keeping them straight) toward the ground as low as you can go without arching the back.  Bring them back up to ALMOST straight up and down.

Stability ball plank: bring hands to the top/sides of the ball and get into plank position.  Modification: do this on the knees.  Hold 90 seconds.  To make it harder, lift one leg for 20 seconds, switch to other leg, keep alternating.

After 90 seconds, if you're feeling good, add a small movement with your hands and the ball forward and back.  It's a tiny little roll.  If not, see if you can just hold the plank.  Either way, go another minute.

Triple Core Challenge: one minute each as before, or do the more difficult modifications below

plank-one leg up for 30 seconds, other leg for the remaining 30

seated medball twist-pick the legs up and balance on the sits bones while you twist

supine leg extension-hold a LIGHT (3-5 pound) dumbell between your feet.  It is IMPORTANT that you do not bring your legs all the way back up to straight overhead.  That way, if you accidentally drop the weight it will fall next to you

Stability ball plank: same as before but to make it harder, instead of the leg up option, add in a push up.  Yes, with your hands to the stability ball!

Side plank: one minute per side, stack feet and come up onto one elbow.  Hold one minute.  To make it harder, take that light dumbell, sit it on your hip and hold with the free hand.  Add a small lift and lower toward the ceiling.  Repeat one minute on the opposite side.

 

Repost of Noelle's ab work-out.  Doesn't it look awesome?  I don't have a medicine ball or a stability ball though--boo:/

I am so pumped there are now so many of us doing the challenge.  Too cool.  Welcome everyone :)

 

2013-06-24 4:59 PM
in reply to: switch

User image

Veteran
287
100100252525
Tucson
Subject: RE: 100d x 10m = 1 strong core
I am in! I have a split in my ab muscles from pregnancy (youngest is 8 years old). It's not going away but it is a lot better with regular core work. I can't wait to see what happens with daily core work. I can't do crunches because that makes the split worse. Lots of planks! Lol I will have to read through this thread for some other ideas.
2013-06-24 5:30 PM
in reply to: desertchica

User image

Master
3870
200010005001001001002525
Subject: RE: 100d x 10m = 1 strong core

I'm last-minute for everything...why not the core challenge, too?

Are we the Tummy Tuckers? Abinators? Wink

2013-06-24 9:54 PM
in reply to: switch

User image

Veteran
576
500252525
Maple Grove
Subject: RE: 100d x 10m = 1 strong core
I'm in. I was a diver in college, used to do 30-45 minutes a day of straight core work with a 4'10" chinaman yelling at me. Totally ripped 6 pack, 6% body fat. Today, my abs are in a pathetic state of affairs and I weigh 50 lbs more than I did then. I'll post a before when I figure out how... I have no shame. Thanks for starting this, Switch!


2013-06-24 10:23 PM
in reply to: 0

User image

Master
2770
20005001001002525
Central Kansas
Subject: RE: 100d x 10m = 1 strong core

Okay. Here's the before. My belly rarely sees the light of day, so it is pasty white.

Edited to make the picture not quite so large.



Edited by KansasMom 2013-06-24 10:26 PM
2013-06-24 10:52 PM
in reply to: KansasMom

User image

Master
3870
200010005001001001002525
Subject: RE: 100d x 10m = 1 strong core
Originally posted by KansasMom

Okay. Here's the before. My belly rarely sees the light of day, so it is pasty white.

Edited to make the picture not quite so large.

You're awesome! I swear I saw a "no pic from me" post earlier Wink

2013-06-24 11:22 PM
in reply to: switch

User image

Regular
1362
10001001001002525
Jenison, MI
Subject: RE: 100d x 10m = 1 strong core
Originally posted by switch

Originally posted by noelle1230
Originally posted by Teejaay
Originally posted by Comet

Originally posted by noelle1230

Maybe I can post my workouts on Mondays if anyone's interested?

Yes please!!

X2 please!

Cool!  Here is today's.  Feel free to PM me or respond with questions in case my lingo doesn't make sense Smile

WARM UP: hands and knees in table position: drop belly, arch back and look up, inhale/round back, tuck chin, exhale; keep alternating slowly for 30 seconds (known as cat/cow).

In same position, lift and extend opposite arm and leg.  Hold 15-30 seconds.  Repeat opposite side.  On set two, dynamically bring the extended elbow and knee toward each other under the body in a crunch of sorts, slow and controlled.  10 reps and switch sides.

Triple Core Challenge: do each of these for a minute, back to back to back without rest:

plank (prone iso-abs)

seated medball twist: lean back to 45 degrees, bent knees, heels into ground, med ball at chest level, rotate the torso.  DON'T let arms move, the movement comes from the torso.

supine (on back) leg extension: legs in the air, palms next to hips, drop the legs (keeping them straight) toward the ground as low as you can go without arching the back.  Bring them back up to ALMOST straight up and down.

Stability ball plank: bring hands to the top/sides of the ball and get into plank position.  Modification: do this on the knees.  Hold 90 seconds.  To make it harder, lift one leg for 20 seconds, switch to other leg, keep alternating.

After 90 seconds, if you're feeling good, add a small movement with your hands and the ball forward and back.  It's a tiny little roll.  If not, see if you can just hold the plank.  Either way, go another minute.

Triple Core Challenge: one minute each as before, or do the more difficult modifications below

plank-one leg up for 30 seconds, other leg for the remaining 30

seated medball twist-pick the legs up and balance on the sits bones while you twist

supine leg extension-hold a LIGHT (3-5 pound) dumbell between your feet.  It is IMPORTANT that you do not bring your legs all the way back up to straight overhead.  That way, if you accidentally drop the weight it will fall next to you

Stability ball plank: same as before but to make it harder, instead of the leg up option, add in a push up.  Yes, with your hands to the stability ball!

Side plank: one minute per side, stack feet and come up onto one elbow.  Hold one minute.  To make it harder, take that light dumbell, sit it on your hip and hold with the free hand.  Add a small lift and lower toward the ceiling.  Repeat one minute on the opposite side.

 

Saaaaaaaaaaaaahweeeeeeeeeeeeeeeet!  We may need to rename this the Noelle challenge.  Kinckenzeeassen.

 


I've had a couple of workouts with noelle, and I've seen her class (though never had a chance to participate). She is a badass!
2013-06-24 11:31 PM
in reply to: MSU_Brad

User image

Regular
1362
10001001001002525
Jenison, MI
Subject: RE: 100d x 10m = 1 strong core
I got it going early tonight. Dropped a quick 2500 in the pool before getting booted for water aerobics, and then I actually got about 7 miles on the bike nice and easy (this was my first ride since tearing my calf muscle just over 2 weeks back). Came home and plopped down for some quick abs:
500 various crunches
5 minutes of planks (in which my cat thought it would be completely hilarious to keep walking underneath my chest and flicking his tail in my face)

Looking forward to adding some hanging knee raises back in the mix. Motivation!
2013-06-25 12:48 AM
in reply to: MSU_Brad

User image

Master
4452
200020001001001001002525
Subject: RE: 100d x 10m = 1 strong core
Holy keerap.  Those seated ball twists are freakin' hard!  Day 1 done.  I told my SO at dinner--you HAVE to remind me when we get home to do my 10 minutes!!


2013-06-25 6:02 AM
in reply to: thebigb


504
500
Subject: RE: 100d x 10m = 1 strong core
All in.

If I ever figure out how to post pics...
2013-06-25 6:31 AM
in reply to: MSU_Brad

User image


1159
10001002525
Subject: RE: 100d x 10m = 1 strong core
Originally posted by MSU_Brad

I got it going early tonight. Dropped a quick 2500 in the pool before getting booted for water aerobics, and then I actually got about 7 miles on the bike nice and easy (this was my first ride since tearing my calf muscle just over 2 weeks back). Came home and plopped down for some quick abs:
500 various crunches
5 minutes of planks (in which my cat thought it would be completely hilarious to keep walking underneath my chest and flicking his tail in my face)

Looking forward to adding some hanging knee raises back in the mix. Motivation!


your cat, my dog...he apparently felt the need to burrow under my arms while planking because he wanted to be scratched...i wish I had a camera to get a picture of it...

longest 10 minutes of my life last night...yikes!
2013-06-25 6:33 AM
in reply to: switch


14

Subject: RE: 100d x 10m = 1 strong core
I would like to join the challenge. I did my 10 min yesterday and mat Pilates twice a week.
2013-06-25 6:43 AM
in reply to: kcjon

User image

Regular
5477
5000100100100100252525
LHOTP
Subject: RE: 100d x 10m = 1 strong core

Originally posted by kcjon I would like to join the challenge. I did my 10 min yesterday and mat Pilates twice a week.

Excellent!  I have another Pilates peep to keep me company :)

kcjon--or anyone else who would like to join the challenge--click this link Google Spreadsheet and enter your name, and log your progress (right, Chris?).  We're just logging days completed, but if there are other ways you're keeping track of your progress and would like to share, please do :)  

 

New Thread
Other Resources Challenge Me! » 100d x 10m = 1 strong core Rss Feed  
 
 
of 59
 
 
RELATED POSTS

MARCH ABS / CORE RESULTS

Started by hazmaster
Views: 1441 Posts: 3

2007-04-03 4:11 PM annie

ABS CORE - End of Week #3

Started by hazmaster
Views: 2083 Posts: 19

2007-04-03 7:41 AM saling4

MARCH ABS / CORE - 2ND WEEK!

Started by hazmaster
Views: 1754 Posts: 14

2007-03-26 4:13 PM tritwinmom

ABS / CORE MARCH CHALLENGE - TEAM LIST Pages: 1 ... 2 3 4 5

Started by hazmaster
Views: 10690 Posts: 121

2007-03-20 3:06 PM hazmaster

May Core Strengthening Challenge Pages: 1 2 3

Started by madkat
Views: 5673 Posts: 52

2006-06-03 2:57 PM madkat
RELATED ARTICLES
date : June 22, 2010
author : Tri Swim Coach
comments : 1
Will you will finish your next triathlon swim strong, or will you run out of steam before you even start the majority of your race?
 
date : September 3, 2006
author : BobbyMcgee
comments : 2
Why triathletes must absolutely warm up, activate muscles, strengthen core, and stretch effectively.
date : July 26, 2006
author : Ron
comments : 1
How do you know if your strength training is effective? Are you getting stronger? Several training log graphs can lend a clue.
 
date : June 4, 2006
author : mikericci
comments : 2
Weight training and core strength information and links for the silver/gold plans.
date : January 30, 2006
author : Iron MaYden
comments : 0
The goal of this program is simple – for the cyclist to have IMPROVED performance when the next season rolls around, not merely to maintain last season’s fitness.
 
date : June 14, 2005
author : Tri Swim Coach
comments : 3
Top swimmers rotate the core of the body from one side to the other while keeping the head fixed. When you rotate in this way, you move through the water more like a fish, maximizing your efficiency.
date : May 3, 2005
author : Team BT
comments : 55
A strong core will allow you to keep optimal body alignment for whatever you’re doing (swim, bike or run), and this in turn will reduce your fatigue in the long run.
 
date : March 21, 2005
author : Manny
comments : 1
Train your core! The following program is designed for an in-season triathlete, can be done anywhere and with no equipment.