30-Day Deep Core Activation Challenge

30-Day Deep Core Activation Challenge

Track your daily progress in this 30-day deep core workout challenge. Check off each day as you complete it!
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Week 1 (2 rounds, 45s rest):
Day 1: Plank 20s | Dead bug 10/side | Heel taps 10/side | Glute bridge 10

Completed
Day 2: Plank 20s | Dead bug 10/side | Heel taps 10/side | Glute bridge 10

Completed
Day 3: Plank 20s | Dead bug 10/side | Heel taps 10/side | Glute bridge 10

Completed
Day 4: Plank 20s | Dead bug 10/side | Heel taps 10/side | Glute bridge 10

Completed
Day 5: Plank 20s | Dead bug 10/side | Heel taps 10/side | Glute bridge 10

Completed
Day 6: Active recovery

Completed
Day 7: Rest or repeat Day 5

Completed
Week 2 (2 rounds, 40s rest):
Day 8: Plank 30s | Dead bug 12/side | Heel taps 12/side | Glute bridge 12

Completed
Day 9: Plank 30s | Dead bug 12/side | Heel taps 12/side | Glute bridge 12

Completed
Day 10: Plank 30s | Dead bug 12/side | Heel taps 12/side | Glute bridge 12

Completed
Day 11: Plank 30s | Dead bug 12/side | Heel taps 12/side | Glute bridge 12

Completed
Day 12: Plank 30s | Dead bug 12/side | Heel taps 12/side | Glute bridge 12

Completed
Day 13: Active recovery

Completed
Day 14: Rest or repeat Day 12

Completed
Week 3 (3 rounds, 35s rest):
Day 15: Plank shoulder taps 20s | Dead bug 2s hold 10/side | Marching heel taps 10/side | Single-leg glute bridge 8/side

Completed
Day 16: Plank shoulder taps 20s | Dead bug 2s hold 10/side | Marching heel taps 10/side | Single-leg glute bridge 8/side

Completed
Day 17: Plank shoulder taps 20s | Dead bug 2s hold 10/side | Marching heel taps 10/side | Single-leg glute bridge 8/side

Completed
Day 18: Plank shoulder taps 20s | Dead bug 2s hold 10/side | Marching heel taps 10/side | Single-leg glute bridge 8/side

Completed
Day 19: Plank shoulder taps 20s | Dead bug 2s hold 10/side | Marching heel taps 10/side | Single-leg glute bridge 8/side

Completed
Day 20: Active recovery

Completed
Day 21: Rest or repeat Day 19

Completed
Week 4 (3 rounds, 30s rest):
Day 22: Plank knee-to-elbow 8/side | Dead bug arms+legs 8/side | Reverse heel taps 10/side | Glute bridge +3s hold 10

Completed
Day 23: Plank knee-to-elbow 8/side | Dead bug arms+legs 8/side | Reverse heel taps 10/side | Glute bridge +3s hold 10

Completed
Day 24: Plank knee-to-elbow 8/side | Dead bug arms+legs 8/side | Reverse heel taps 10/side | Glute bridge +3s hold 10

Completed
Day 25: Plank knee-to-elbow 8/side | Dead bug arms+legs 8/side | Reverse heel taps 10/side | Glute bridge +3s hold 10

Completed
Day 26: Plank knee-to-elbow 8/side | Dead bug arms+legs 8/side | Reverse heel taps 10/side | Glute bridge +3s hold 10

Completed
Day 27: Active recovery

Completed
Day 28: Rest or repeat Day 26

Completed
Day 29: Final test (Week 4 workout)

Completed
Day 30: Celebration round

Completed
Should be Empty:

30-Day Deep Core Activation Challenge

Week 1 (2 rounds, 45s rest):

Week 2 (2 rounds, 40s rest):

Week 3 (3 rounds, 35s rest):

Week 4 (3 rounds, 30s rest):