Health x Tracy Anderson 30 Day Core Challenge

7bf0151a6e65fadca76b814bed90abdaOn 15th April Health Magazine started their Tracy Anderson 30 Day Core Challenge. Tracy is regularly featured in Health magazine and on their website so it’s no surprise that they decided to run a 30 day challenge. Participants were encouraged to use the hashtag #HEALTHxTA , no doubt used after the popularity of #gybg and #tarealtime.

The Challenge involves cycling through 6 different workouts (one workout on each day), so the workout you’ll do on day one is the same workout you’ll do on days 7, 13, 19 and 25, however you do increase the number of reps each time you go around; going from 10 reps working up to 30.

The workouts are as follows:

Full Body Exercises (Days 1, 7, 13, 19 and 25)

Running Split Crunch
Cross Leg Crunch
Monkey Pull and Reach
Reach back and Arabesque
Plank and Attitude Lift

Ab Exercises (Days 2, 8, 14, 20 and 26)

Sit up and Split
Knee Pull Crunch
Cross and Kick
Cross Leg Reach
Twisting Kick

Arm Exercises (Days 3, 9, 15, 21 and 27)

Throw and Reach
Punch and Rock
Rolling Arms
Swinging Triceps
Monkey Pull and Reach

Leg Exercises (Days 4, 10, 16, 22 and 28)

Knee Pull and Kick
Hip Dip and Extend
Inverted Twist and Kick
Reach Back and Arabesque
Alternating Knee Pulls

Glute Exercises (Days 5, 11, 17, 23 and 29)

Arabesque and Lift Balance
Reach Back and Kick
Attitude with Alternating Leg
Plank and Attitude Lift
Plie Knee Tuck and Lift

Cardio (Days 6, 12, 17 and 24)

Time: 1 minute
Equipment needed: None

Although this is a really short cardio segment the moves are lots of fun and are varied and are a very basic introduction to Tracy’s cardio moves.

On Day 30 you have “The Final Test” which is the “Ultimate 7 Move Core Workout“. This is the same workout as the Ab exercises but with 2 additional moves from the full body exercises added on:

Sit up and Split
Knee Pull Crunch
Cross and Kick
Cross Leg Crunch
Cross Leg Reach
Twisting Kick
Running Split Crunch

All of the moves from the Full Body Exercises are repeated in the other workouts so if you don’t want to repeat exercises you can omit the Full Body Exercise Section and do the other sections (for the abs section do the final day test as this includes the last 2 exercises) and you won’t miss out on any of the moves.

You can choose to follow the workout as set out in the challenge, or if you’re an experienced tammer you can start at 30 reps and do each workout 10 times.

Every Single Tracy Anderson Muscular Structure Workout

Every Single Tracy Anderson Cardio Workout

 

6 thoughts on “Health x Tracy Anderson 30 Day Core Challenge

  1. Jennifer

    This is very helpful to have everything in one spot the way you’ve organized the material!
    I signed up and received the emails for this challenge. It might not be obvious if someone is using this post as a guide for their 30-day challenge that in addition to the mat exercise on each day Tracy recommends adding on at least 30 mins of cardio.

    Reply
    1. ljgodbolt Post author

      Thanks for sharing Jennifer, it’s confusing as she shares the cardio on a specific day as if that’s the day when you’re supposed to go cardio and none other. Did it say in the emails to do 30 mins cardio on top of each MS day? I must’ve skim read them if it did

      Reply
      1. Jennifer

        Yes, each MS day would include at least 30 mins cardio. On the cardio day, there’s no MS work.

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