I been a couch potato on top of that driving Uber IE been sedentary. Had bowel cancer 8 years ago (stage 2 &4) a few years ago I started with running on a treadmill.. made some dietary changes and started to do exercises. I lost about 25 kg and kept it off for soon 3 years. Been using an app with different calestenics exercises..

Since we are doing the Core Every Day Challenge this week, let’s do a real breakdown on core training. Because core is one of the most misunderstood parts of fitness. A lot of people train core like it is only supposed to burn. Or only supposed to be high reps. Or only supposed to be endurance. But your core is still muscle. That means it can be trained for: • strength • control • endurance • skill • body tension • movement Just like anything else. 🤔 Why core training gets misunderstood For some reason, people will train: • back for strength • chest for strength • legs for strength …but then when it comes to core, they suddenly think it should only be: • long planks • endless crunches • random circuits • “feel the burn” workouts That is not wrong all the time. But it is incomplete. You can train your back for endurance or for strength. You can train your legs for endurance or for strength. You can train your shoulders for endurance or for strength. The core is exactly the same. 💪 Core should often be trained like strength If your goal is hybrid calisthenics, skills, and body control, then a lot of your core work should be trained more like strength. That means: • using progressions • overloading the position • making the skill harder over time • focusing on quality • not just surviving high reps That is why things like these are so valuable: • hollow body hold • dragon flag progressions • human flag progressions • hanging leg raises • L-sit progressions These are not just “ab exercises.” They are strength skills. ⚡ Why core can often be trained more often One reason people do core more often is that it usually recovers faster than bigger muscle groups. That is similar to other smaller muscles. For example: • biceps often recover faster • calves often recover faster • forearms can recover faster So yes, core can often be worked more frequently. But that does not mean: • max it out every day • destroy it every day • recovery does not matter

This week’s challenge is simple: Do 1 core exercise every day for 7 days. That’s it. It can be as simple or as specific as you want. The goal is just to build the habit, get a little stronger, and stay consistent. ✅ The rules • Do 1 exercise that works your core each day • It can be the same exercise every day or a different one • Keep it simple • Comment on this post each day after you do it • Let’s see who ends up commenting 7 times in 7 days 👀 💡 Core exercise ideas Depending on your goals, you can be more strategic with it. For skill goals • L-sit holds • L-sit progressions • Leg raises • Hollow body holds If you want something a little different • Headstands with leg tucks • Handstand bounces If you want something simple and classic • Planks • Side planks • Dead bugs • Reverse crunches If you want to work toward impressive skills • Human flag progressions We already have the human flag progressions broken down in the Classroom tab if you want to use that as your focus. 🎯 The real goal This is not about destroying your abs for one day. It is about showing up for 7 days straight. Even a short set counts. Even 30 seconds counts. Even one good hold counts. 👇 Your job Comment below each day when you finish. Let’s see who gets all 7 days done 🔥

This group is for active athletes, not silent ghosts. If you stay inactive and don’t reach Level 2 (5 points)… 👉 You will be removed from the group. The good news? It’s very easy to stay if you take action. ✅ Step 1: Introduce Yourself! First, you'll make a post here to introduce yourself: Click Me :) 1️⃣ What is your Instagram so we can all follow each other? 2️⃣ What is your current goal? 3️⃣ What skill do you want to master in the future? 4️⃣ Choose a GIF that represents you, your goals, or just something totally random 😄 ✅ Step 2: Reach Level 2 (Stay in the Group) To stay in the group, you must reach Level 2 = 5 points You can earn points when other like or comment your stuff. It only takes a few minutes to contribute something real. If you don’t participate and don’t reach Level 2… 👉 You will be removed. ✅ Step 3: Explore the Free Resources! 👉 [Click here to finish the introduction course to get more free stuff] There, you will find: - How to get the most out of this community - Training Plan - And More!