Day 3: Core Crusher—Feel the Burn

Day 3: Core Crusher—Feel the Burn

Hey, Welcome to Day 3 of the 50-Day Hard Challenge!

You’re doing amazing! Today is all about the core. Time to work on those abs and build that strong foundation. Let’s get shredded!

Workout of the Day (WOD): Core Crusher

Gym Version:

• Plank: 3 sets of 1 minute (Keep that body straight)

• Hanging Leg Raises: 3 sets of 15 reps (Feel the burn)

• Russian Twists: 4 sets of 20 reps (Obliques, here we come)

• Cable Crunches: 4 sets of 15 reps (Get that definition)

At-Home Version: 

• Plank: 3 sets of 1 minute (No sagging allowed)

• Leg Raises: 3 sets of 15 reps (Engage that core)

• Bicycle Crunches: 4 sets of 20 reps (Twist and crunch)

• Flutter Kicks: 4 sets of 20 reps (Keep those legs low)

Dinner Plan: Turkey Chili

Ingredients:

• Ground turkey (200g)

• Kidney beans (1/2 cup, cooked)

• Bell peppers (1 cup, diced)

• Onion (1/2, chopped)

• Tomato sauce (1/2 cup)

• Chili powder (1 tbsp)

• Olive oil (1 tbsp)

Macros:

• Protein: 38g

• Carbs: 42g

• Fat: 10g

Grocery List:

• 1 lb ground turkey

• 1 can kidney beans

• 2 bell peppers

• 1 onion

• 1 can of tomato sauce

• 1 bottle of chili powder

• 1 bottle of olive oil

Health Goal: Mindfulness Moment

Take 10 minutes today to practice mindfulness. Whether it’s meditation, deep breathing, or simply being present, these moments of peace will do wonders for your mental health.