Hey Chicks!

Today’s FIT CHICKS Friday workout is the 4th and final in our band series! Today we focus on the core!

Who remembers why we love resistance bands so much?

✔️ Help improve the quality of your exercise

✔️ Help focus your control

✔️ Recruit your stabilizing muscles

✔️ Promote better form

✔️ Help teach you to feel what’s working and what isn’t

✔️ Lightweight and easy to bring anywhere!!

So grab a band and feel your core burn!! Happy Sweating!


Exercise notes:

Kneeling crunch – Anchor the band on something sturdy up high behind your head and hold the handles resisting your hands on your shoulders. Really focus on squeezing your abs as you crunch down. 

Woodchopper – Anchor the band at chest height for a horizontal woodchooper, or for a different challenge – up high or down low 

Pallof-Press – Anchor the band at chest height and make sure there is a 90 degree angle between the band and the midline of your body. Keep the core engaged and don’t let the band twist you. 

Reverse Crunch – Anchor one end of the band around your feet and the other on something sturdy. Crunch the knees in towards the chest. 

Mountain Climbers – Tie the band around both feet (not the ankles) so you are pulling the band in towards your chest as you do a mountain climber. 


If you  love our FIT CHICKS Friday you will love the FIT CHICKS 28 Day Transformation Challenge. It is a 4 week fitness, nutrition & lifestyle challenge for busy women – like you – that want to transform their bodies and create healthy habits that ACTUALLY work for life.

No confusion. No hard to follow plans. We walk you through EXACTLY what to do each day of each WEEK to create the health, new body & a life of never dieting again. You just have to follow along.

This in program is about ditching the “quick fixes” with weekly customized fitness, nutrition & life coaching support designed FOR WOMEN to get fast results including:

  • Weekly meal plans & grocery lists
  • Weekly workouts to do in under 30 minutes
  • Weekly workout videos to follow along
  • Weekly FIT CHICKS 101 lifestyle videos
  • Accountability & support through our private Facebook community
  • and more!

Register at fitchicks.ca/challenge