Plank Series Week 8!!

Wow…if you have made it to week 8 you have made it thru 2 months of planking!  Are you able to stay dedicated??  This is the most important time of year to make exercise a priority!  And this series allows you to workout anywhere!!

Thursday is Thanksgiving!  A very exciting holiday that you should enjoy.  Yes you should have dessert and some wine… “eat drink and be merry” … just don’t go crazy and more importantly be sure to get your fitness in!!!

Currently 4 minutes of your day should be consumed by plank variations…and yes today we add a new variation and another 30 seconds… but still yes under that 5 minute commercial break.

Today we add Plank Stairs… yep! Follow the pictures below switching arms at the completion of one full round…

Step 1- start in a standard plank

Step 1- start in a standard plank

Step 2- drop down to one elbow

Step 2- drop down to one elbow

Step 3- Drop the other elbow so you are in an elbow plank

Step 3- Drop the other elbow so you are in an elbow plank

Step 4- Start lifting to one hand

Step 4- Start lifting to one hand

Step 5- Lift to other hand into full plank...start with the opposite arm next

Step 5- Lift to other hand into full plank…start with the opposite arm next

Steps 1-5 take you thru one full round.  As you begin round two start by lowering to opposite arm first!

Postural Corrections to Focus on:

  • Keep abdominals and glutes engaged; DO NOT use lower back
  • Keep shoulders down and back using your lats
  • Keep those hips down; think side view of a board not an upside down V
  • Take your time your first few tries to be sure you are using the correct muscles

Plank Challenge Thus Far (4 minutes):

  • Standard Plank 30s
  • Side Planks 30s
  • Side Planks 30s
  • Reverse Planks 30s
  • Plank with knee drops 30s
  • Plank with alternating arm raises 30s
  • Plank with alternating leg raises 30s
  • Plank with opposite arm and leg raises 30s
  • Plank Stairs 30s

We are almost at the end!! Promise!!

Share this great series with your Thanksgiving guests!  Take a break between appetizers and dinner with a little plank series!

 

 

 

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