30-DAY 12MINUTEATHLETE.

COM
CORE
CHALLENGE
Sunday Monday Tuesday Wednesday Thursday
Thursday Friday Saturday

Week 1:
4 3 Rounds:

Plank hold
5 6 3 Rounds:

Plank hold
7 8 3 Rounds:

Plank hold
Rocking Plank Rocking Plank Rocking Plank
Bodyweight Core V ups V ups V ups
Exercises Plank hip dips  Plank hip dips  Plank hip dips 
Hollow body holds Hollow body holds Hollow body holds

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

11 3 Rounds:
Medicine ball
12 13 3 Rounds:
Medicine ball
14 15 3 Rounds:
Medicine ball
twists twists twists
Week 2: Knee to elbow Knee to elbow Knee to elbow
Medicine Ball plank plank plank
Split leg v ups Split leg v ups Split leg v ups
Core Work Sit up + throw Sit up + throw Sit up + throw
Medicine ball Medicine ball Medicine ball
jackknives jackknives jackknives

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

18 3 Rounds:

L-sits
19 20 10 Pulses +
Static Stretch
L-sits
21 22 10 Pulses +
Static Stretch
Standing Hamstring
Week 3: L-sit tucks L-sit tucks
Stretch
Lunge
Parallel Bar Parallel bar Parallel bar Inner Thighs
scissors scissors Wall Downward Dog
Core Work Spinal Twist
Pancake Stretch

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Week 4:
25 3 Rounds:
Leg raises
26 27 3 Rounds:
Leg raises
28 29 3 Rounds:
Leg raises
Twisting leg raises Twisting leg raises Twisting leg raises
Pull Up Bar Core Hanging l-sits Hanging l-sits Hanging l-sits
Exercises Knees to elbows Knees to elbows Knees to elbows
Toes to bar Toes to bar Toes to bar