Dec 4 2010

Exercise Challenge – 100 rep Super Girl Plank

Posted by Zuzana - BodyRock.Tv | In All Workouts, Exercise Challenges, Featured Articles, Today's Workout

Hi BodyRockers,

I hope that you are enjoying your weekend so far and that you are busy with preparations for Christmas :) I am hoping to get our home decorated and find some nice artificial christmas tree. In my opinion, cutting down young trees just to put them in your living room for one month is not right and yet people still do it. I think that a better alternative is to enjoy small clippings from real trees in a nice flower arrangement on your table. Freddy raised the point that artificial trees probably generate a lot of pollution to create in the first place and then end up in a landfill too, so I guess that it is impossible to find a perfect solution. Both of us still feel protective of trees so we will go artificial. If you have some nice photos of your Christmas decorations you can share them with all of us by submitting them to our BodyRockers category (bodyrockers@bodyrock.tv) – make sure that your images are not blurry, grainy or too small. They have to be at least 594 pixels in width and 412 in height for the featured image – in other words it should be larger than the main image on the top of each of our posts.

In case that you haven’t been moving too much today, you can try this exercise challenge that I will do sometime today before my dinner.

Best,

Zuzana.

Workout Breakdown

Time: ?min.Workout Type: 100 reps with proper formExercises: 1
  • Super Girl Plank100 reps

Get your gear for this workout here:

Instructions:
You can set your timer as a stop watch to see how long this challenge takes you, however it is not meant to be a race so don’t rush and just focus on keeping proper form.  Get into the basic plank position and extend one arm and the opposite leg so that your body from your toes to your fingers is in one straight line. Make sure to keep your abs tight and don’t drop your hips. Switch the arm and the leg for each rep and try to complete 100 reps. If you are a beginner, you can cut down the number of reps, you can go on your elbows for more support, or you can do this exercise from your knees which is the easiest variation. Let us know how you did in the comments below!
  • Martin, Denmark

    Ouchy this one was a killer to do….phew

    And btw, most christmas trees are farmed today and they actually plant and maintain a really large amount of trees at any time. So buying trees, at least here in denmark, is not bad.

    And come on….its a christmas tree…it looks odd artificial…and you mis out on that lovely piney smell

  • Martin, Denmark

    Ouchy this one was a killer to do….phew

    And btw, most christmas trees are farmed today and they actually plant and maintain a really large amount of trees at any time. So buying trees, at least here in denmark, is not bad.

    And come on….its a christmas tree…it looks odd artificial…and you mis out on that lovely piney smell

  • Barbara GL

    Great one! My score 5:46
    Today I already did one of your workouts which target arms -flow (the one with 7 exercises back and forth) so I hope tomorrow I can drive my car :))
    Hope Freddy feels better!

  • Barbara GL

    Great one! My score 5:46
    Today I already did one of your workouts which target arms -flow (the one with 7 exercises back and forth) so I hope tomorrow I can drive my car :))
    Hope Freddy feels better!

  • benni

    i did 50 and it wasnt that easy! my equilibrium was bad:) so i could’nt do proper moves. but from time to time it becomes better…

  • benni

    i did 50 and it wasnt that easy! my equilibrium was bad:) so i could’nt do proper moves. but from time to time it becomes better…

  • Olusola838

    I have been unable to view the video of all your new postings from the 2nd of December. What I’m I doing wrong?

  • Olusola838

    I have been unable to view the video of all your new postings from the 2nd of December. What I’m I doing wrong?

  • Paula.C.

    100 in 4 minutes.
    I’ve been active all day and tired as heck especially after yesterdays workout completely fatigued my legs, so I had to modified them, but I still did it! =]

  • Paula.C.

    100 in 4 minutes.
    I’ve been active all day and tired as heck especially after yesterdays workout completely fatigued my legs, so I had to modified them, but I still did it! =]

  • http://www.facebook.com/Samain Gabriela Hanuskova

    Great challenge! I decided to do it properly no easier variations this time, even when I’m normally doing modified push ups. No excuses! ;) I did this in 6 min and 58 sec.and I was really focusing o proper form. I can’t wait for another challenge.
    Keep up the great work:)

  • http://twitter.com/nataCudlip Natalia Cudlip

    03:39

  • http://www.facebook.com/Samain Gabriela Hanuskova

    Great challenge! I decided to do it properly no easier variations this time, even when I’m normally doing modified push ups. No excuses! ;) I did this in 6 min and 58 sec.and I was really focusing o proper form. I can’t wait for another challenge.
    Keep up the great work:)

  • Florencedtheil

    No usually, one rep is (in this case) just 1 arm. (So it’s 50 reps, when 1 rep is both arms.)
    I think :) x

  • Any

    I have to agree about the Christmas trees. My uncle has a huge Christmas tree farm, and he loves those trees like his children! He’s a great arborist, he cares for them for years, from saplings to various sizes, and takes great pride in shaping them into healthy, perfect trees. He does sell some bulk to wholesalers, but he really enjoys when families come to go pick out their “perfect” tree. It’s a very nice Christmas experience for many, to go out and walk throught the beautiful countryside and find the tree that suits them just right, cut it, and take it home, together. He includes hayrides around the farm, plays christmas music, and everything is decorated beautifully. He calls the farm an “oxygen farm”, since many young trees “breathe” faster and will produce much more oxygen than a large older tree, and you can fit more into a smaller space. He does everything organically, and it’s not unlike a florist who grows their own flowers to share with others. So, Fred n Z, you shouldn’t feel guilty about live trees. maybe re-consider?

    Keep up the good work, guys!

  • Anonymous

    Hi Mel,

    Thanks for sharing your story with all of us here. We are all here to support you :)
    Merry Christmas!

  • alex

    Hi guys, i finished this challenge in 04:12:51. thanks

  • Rachel

    Instead of placing my hands on the floor, I grip small dumbbells. Make sure you place them on the floor at a comfortable angle, and don’t use a heavy weight because the size blocks your range of motion. You could also get push up handles, but I’d rather use something I already have instead of buy something I could only use for one purpose :)

  • Rachel

    I got around 4:00. I had to take breaks because of my wrists, but I went super fast when I came back. My abs and shoulders are feeling it!

  • Anonymous

    Thanks!!!

  • http://twitter.com/skibblezing Ellie Sutherland

    I find it amazing that your workouts kick my ass more than a 45 minute run.

  • Janet Stewart

    Awesome!!! Seriously, that is great! Most people dont understand that there is a portion of people out there that have just as hard a time gaining weight as people have losing it ;) Just because your skinny doesnt mean your healthy. Ive struggled with being underweight my whole life. People think this is some kind of blessing… trust me, its not. I cant tell you how many ppl that i dont even know have come up to me and asked if i ever eat. Its embarrassing. But! Ive gained 10 great pounds of muscle in the 3 months ive been following Zuzana n Freddy! Nothing else has ever worked. I started at 93lbs and now at 103lbs and rising and its not fat im gaining!!! I tell you this in complete confidence cause i NEVER talk about my weight… but i am proud to be a BodyRocker so wish to share with my BR friends ;)

  • Janet Stewart

    I was wondering the same! Would like to know how fast you did this one!

  • http://twitter.com/buscapooh Rosa

    Your story made me cry! Im glad you feel better and what better way to get out of your slump than working out! My birthday is around the corner, I’ll be 32. I have been fighting weight gain since I can remember and Im always up and down. I started these workouts about a year ago and Ive maintained myself. Im very proud that I havent Not fit into a pair of jeans or favorite shirt in awhile so I know something is working. Keep going forward and somedays youll notice workouts you may not be able to do but just pick another one of her good ones and keep going. Always do something! Thats my moto. Congrats on your soon to be engagement! Happy Holidays!!

  • Christopher in South Dakota

    5:40 but I had to modify mine. I didn’t lift my arms because I’m battling a little tendinitis in my left elbow but I lowered my center of gravity and it was killer!

  • http://twitter.com/buscapooh Rosa

    Yay, I did this one in 5:16..Im proud because my upper body strength is pretty crappy. haha.

  • http://twitter.com/buscapooh Rosa

    Hahah Im hoping the same. I put it on my wishlist for this Christmas…and I too got the pink gymboss interval timer…I was so happy when it arrived!!

  • Seansly

    Christmas trees come from tree farms not natural forests, they would be way too big ;) If the tree farmers were not making money from Christmas trees those trees would never have been planted and we would not be able to enjoy the fresh air they help produce. Buy a real tree and help support the environment because for every tree cut a new one is planted to sustain future business. A plastic tree is bad for the environment both producing it and when it gets thrown out do the right thing and enjoy a real tree guilt free:)

  • Anonymous

    Actually, these trees are specifically grown for us to buy. Without us buying them they would be grown.. So its not a waste, its supply and demand.

  • Leslie

    I just did this workout, i keep loosing my stability =P
    but it really burns in your shoulders and you can feel it a little bit in your abs
    Very good workout !

  • Jose

    You look amazing in white…

  • Jllamerson

    I didn’t go through all the comments so not sure if this has been talked about at all.

    if I do knees it’s too easy but full on plank is too hard.

    Any advise?

    Thanks-

  • Sylvette

    Beautiful look! You are both doing a great job….BODYROCKERS: don’t forget to send Zu and Fred a cup of coffee! Worth every penny and so much more to keep this site going!

  • lucc_svk

    Oh boy, I did this workout yesterday and though I am not able to do 100 regular push ups, I can still feel it. I alternated regular ones with push ups from knees. It was real kick that I needed to start working out after 11 days of “rest” Great workout!!!! ….btw I did it in 18:05, next time I ll do 100 regular ones!

  • Anonymous

    4:58! :) 

  • fairy

    I started with 20 right ones and every 20 or 30 I had to go to easier modifications… Ill keep training that exercise;) took me 7:28
    about the christmas trees: my grandpa used to buy the smaller ones with roots and after christmas he planted them outside in the garden: no tree killed but still the nice smell of the tree inside for christmas… but its only small trees… kinda weird to think about christmastrees with 30°C outside.

    all the best

    fairy

  • http://aphrodiitee.deviantart.com/ Isidora

    i just did this in 4:00 min. :) my abs and shoulders liked it! 

  • Anonymous

    I just beat my personal best with 2 minut!! :) My old score was 5:25min and now I did 100 reps in 3:19! :) 

  • Anonymous

    5:59 :(

  • T Wride

    3:52 :)  That was good, gotta go stretch out my arms now, woo!

  • Anonymous

    hey!  did this at work tonight! hard!  took 4 min 2 sec.  was good until about 60 reps then had to take breaks!  ouchies!

  • Kay

    4:47

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