1
10 plank rotations
3 sets
30 seconds rest
2
20 seconds
leg raise hold
side leg raise hold
3
10 plank rotations
3 sets
30 seconds rest
4
20 seconds
leg raise hold
side leg raise hold
5
12 plank rotations
3 sets
30 seconds rest
6
30 seconds
leg raise hold
side leg raise hold
7
12 plank rotations
3 sets
30 seconds rest
8
30 seconds
leg raise hold
side leg raise hold
9
14 plank rotations
3 sets
30 seconds rest
10
40 seconds
leg raise hold
side leg raise hold
11
14 plank rotations
3 sets
30 seconds rest
12
40 seconds
leg raise hold
side leg raise hold
13
16 plank rotations
3 sets
30 seconds rest
14
50 seconds
leg raise hold
side leg raise hold
15
16 plank rotations
3 sets
30 seconds rest
16
50 seconds
leg raise hold
side leg raise hold
17
18 plank rotations
3 sets
30 seconds rest
18
60 seconds
leg raise hold
side leg raise hold
19
18 plank rotations
3 sets
30 seconds rest
20
60 seconds
leg raise hold
side leg raise hold
21
20 plank rotations
3 sets
30 seconds rest
22
1min 10sec
leg raise hold
side leg raise hold
23
20 plank rotations
3 sets
30 seconds rest
24
1min 10sec
leg raise hold
side leg raise hold
25
22 plank rotations
3 sets
30 seconds rest
26
1min 20sec
leg raise hold
side leg raise hold
27
22 plank rotations
3 sets
30 seconds rest
28
1min 20sec
leg raise hold
side leg raise hold
29
24 plank rotations
3 sets
30 seconds rest
30
1min 30sec
leg raise hold
side leg raise hold

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A strong core helps you sit, stand, run, jump and kick better. It can make you resistant to fatigue, nimble on your feet and more powerful in your athleticism. the Iron Core challenge helps you develop a strong core. A strong core will help you do everything else differently; even your posture will change. Then everything will change for you. And it all starts so easily.  

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