Video 728 | Christmas Core Challenge: Day 04 (30 minutes) with Lauren Eirk
7 Day Fitness Plan
•
18-Dec-2025
In Day Four of the Christmas Core Challenge, we focus on strengthening muscles that attach into the hip joints. We will be using both bodyweight and weighted dumbbells to add resistance to the lower body and core. Here is a summary of what to expect:
1. Crunch-Reverse Crunch combo
2. Prone hip extension (bodyweight)
3. Weighted Bridges + walk-outs
4. Sumo Squats with 1-2 dumbbells (abduction isometric)
5. RDL with 1-2 dumbbells
6. Quad + Glute Focused Bulgarian Split lunge R
7. Quad + Glute Focused Bulgarian Split lunge L
8. Sumo Squats with 2 dumbbells (shoulder placement)
9. Rear Lunge with 1 Dumbbell (anti-rotation) R-L
10. Isometric Sumo-lunge combo, cooldown
Stronger muscles in the lower body leads to better range of motion in the upper body and core. Make sure to notice your range of motion in your trunk and spine at the end of the workout!
Purchase Products used on this video from Amazon:
Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
Yoga Mat: https://amzn.to/2ZDSMrH
Day04
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