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Happy Planking!

February 06, 2015 2 min read

I'm back with more plank-filled action! We're going to work that core like never before! (Alright, I admit - that was cheesetastic.... I just can't deny a good rhyme...) It's time to tone that tummy and strengthen that core! Dun dun dun......

Click here to get your weighted vest! 

Here's the drill:
  • 1 min power rounds per exercise
  • 10 seconds rest between each
  •  1-3 total circuits
  • You get 30 seconds rest between circuits!
  Plank Walk and Squat [caption id="attachment_65842" align="alignnone" width="800"]Start in high plank, hands directly under your shoulders Start in high plank, hands directly under shoulders[/caption] [caption id="attachment_65843" align="alignnone" width="800"]Keeping one hand rooted under your shoulder, lift your same arm and leg simultaneously and place them outside of your mat Keeping one hand rooted under your shoulder, lift your same arm and leg simultaneously and "walk" to a wider plank[/caption] [caption id="attachment_65846" align="alignnone" width="800"]Heading the same direction you just moved - walk your opposite hand and foot back to create the starting high plank (This means you should be in starting position- just shifted over one Heading the same direction you just moved - walk your opposite hand and foot back to create the starting high plank (This means you should be in starting position- just shifted over one "step")[/caption] [caption id="attachment_65851" align="alignnone" width="800"]Repeat above steps and Repeat above steps and "walk" back opposite direction[/caption] [caption id="attachment_65857" align="alignnone" width="598"]Once you've returned to your narrow plank, jump your legs to a low squat position Once you've returned to your narrow plank, jump your legs forward to a low squat position[/caption] [caption id="attachment_65853" align="alignnone" width="529"]Left your chest, hold for one second, staying in a low squat Left your chest, hold for one second, staying in a low squat[/caption] [caption id="attachment_65859" align="alignnone" width="800"]Place your hands firmly on the ground and jump back to high plank Place your hands firmly on the ground and jump back to high plank[/caption]   Side Plank Hip Ups (1 min per side) [caption id="attachment_65860" align="alignnone" width="800"]Start laying on your side with your elbow directly under your shoulder. Keep legs straight and raise your hip skyward Start laying on your side with your elbow directly under your shoulder. Keep legs straight and raise your hip skyward[/caption] [caption id="attachment_65863" align="alignnone" width="800"]Engage your core and drop your hip so it hovers (but doesn't touch!) the ground Engage your core and drop your hip so it hovers (but doesn't touch!) the ground[/caption] [caption id="attachment_65865" align="alignnone" width="800"]Return to starting position Return to starting position[/caption]   High Spider Planks [caption id="attachment_65868" align="alignnone" width="800"]Start in high plank Start in high plank[/caption] [caption id="attachment_65869" align="alignnone" width="800"]Engage your core and lift your knee sideways so that it touches your elbow. Engage your core and lift your knee sideways so that it touches your elbow.[/caption] [caption id="attachment_65870" align="alignnone" width="800"]Return to high plank. Alternate legs. Return to high plank. Alternate legs.[/caption]   Low Plank Hold [caption id="attachment_65871" align="alignnone" width="800"]Set up with your elbows directly under your shoulders and hands in front of you. Roll your shoulder back and down, stretch your legs, tuck your pelvis and squeeze your butt! Hold. Set up with your elbows directly under your shoulders and hands in front of you. Roll your shoulder back and down, stretch your legs, tuck your pelvis and squeeze your butt! Hold.[/caption]   For an extra challenge hold that final plank for as long as you can! (Remember: butt down, no sway back and keep your pelvis tucked!) Happy planking!    

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