This Advanced Core Challenge can be done in between training days or following a strength workout that did not emphasize abs. Goal Simple. To complete the challenge, perform all 10 core exercises using 15 repetitions per exercise. Make note of your time and try to shed off a minute from your original time - over the next few weeks of doing the routine. This program will emphasize all the major muscle groups that make up the core. We’re talking more than 30 different muscle groups too! The workout should take you less than 30-minutes first time out. See what you can get your time down to following that. Nutrition It’s all about diet when it comes to defined abs! The old adage of “you are what you eat” is particularly true in this case. Keep in mind as always, genetics play a big role as well. Limiting daily added sugar will help get you half way there. Try adding the routine in with your training 2x/wk for 4-6 weeks and see how you look & feel after that! Equipment Needed Weight Plate (or substitute Med Ball or Dumbbell) Cable machine (or substitute Exercise Band if needed) Olympic Bar (or substitute Ab Roller, Stability ball for Ab Rollout exercise) Stability Ball Medicine Ball Eat Well & Stay Strong! Michael Wood, CSCS JeFit Team