June Core Challenge Week 3: Parallel Bar Exercises

Welcome to the third week of the June Core Challenge! 

If you missed the post where we shared the goals and details of this challenge, you can find it here.

You can find the details of the first two weeks here: Week 1 and Week 2

This week, we’re using parallel bar or a dip bar for strengthening the core. You can find them in most gyms and outdoor fitness parks, even at many kid playgrounds! If you’re thinking about getting your own parallel bars or dip bar station, here are the ones we love:

Parallettes
Dip bar fitness station

Expect the exercises to keep getting harder this week. Give them your best try, and use the regressions for the exercises when needed. You’ve got this!

Core Strength Challenge Week 3 Exercises

Perform 3 rounds: 

• L-sit
• L-sit tucks
• L-sit scissors

Here’s how to do this week’s exercises:

L-Sit

If full L-sits are too tough for you right now, there are a few regressions to work up to it. Here they are from easiest to hardest:

Tuck L-Sit

Grab onto parallel bars with both hands, squeeze your core, then tuck your knees towards your chest and hold for time.

Recommended time: 30-45 seconds

One Legged L-Sit

Grab onto parallel bars with both hands, squeeze your core, then tuck your knees towards your chest. Extend one leg out in front of you and hold for time. Make sure to work both sides.

Recommended time: 30-45 seconds

Full L-Sit

Grab onto parallel bars with both hands, squeeze your core, then extend both legs in front of you, keeping your legs as straight as possible. Try and focus on keeping your chest up and toes pointed. Hold for time.

Recommended time: 30-45 seconds

L-Sit Tucks

Once you’re able to hold the L-sit for about 10 seconds, try this variation to switch things up.

Lift yourself up with straight arms and raise your legs up so that they’re straight in front of you as you try and lock your knees and point your toes. Push through your shoulders and keep your core tight and chest out. Tuck your knees towards your chest, hold, then raise your legs back out.

Focus on going slowly with control.

Recommended rep count: 15-20 or as many as possible.

L-Sit Scissors

This is yet another variation to make L-sits more challenging.

Start in a L-sit position – lift yourself up with straight arms and raise your legs up so that they’re straight in front of you as you try and lock your knees and point your toes. Push up through your shoulders and keep your core tight and chest out.

Next, scissor your legs sideways, moving the right leg underneath the left, then alternate.

Recommended rep count: 10-20 or as many as possible.

Train hard!

Remember to post your workout photos and videos to our Facebook group and tag #12MAcore and @12minuteathlete on Instagram!

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