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Happy Planksgiving November Challenge

October 28, 2014 6 min read

Get ready to celebrate the month of November by working on mastering your planks! You will learn 8 different types of plank exercises as well as getting your entire body conditioned for the cold winter months ahead! _DSC4245 Happy Planksgiving November Challenge(complete each exercise once daily) Saturday November 1 5 second elbow plank 5 plank walks 5 second two point plank 5 second plank with leg raise Sunday November 2 5 second side plank 5 plank jacks 5 planks with donkey kicks 5 second plank punches Monday November 3 10 second elbow plank 10 plank walks 10 second two point plank 10 second plank with leg raise Tuesday November 4 10 second side plank 10 plank jacks 10 planks with donkey kicks 10 second plank punches Wednesday November 5 15 second elbow plank 15 plank walks 15 second two point plank 15 second plank with leg raise Thursday November 6  15 second side plank 15 plank jacks 15 planks with donkey kicks 15 second plank punches Friday November 7 20 second elbow plank 20 plank walks 20 second two point plank 20 second plank with leg raise Saturday November 8 20 second side plank 20 plank jacks 20 planks with donkey kicks 20 second plank punches Sunday November 9 25 second elbow plank 25 plank walks 25 second two point plank 25 second plank with leg raise Monday November 10 25 second side plank 25 plank jacks 25 planks with donkey kicks 25 second plank punches Tuesday November 11 30 second elbow plank 30 plank walks 30 second two point plank 30 second plank with leg raise Wednesday November 12 30 second side plank 30 plank jacks 30 planks with donkey kicks 30 second plank punches Thursday November 13 35 second elbow plank 35 plank walks 35 second two point plank 35 second plank with leg raise Friday November 14 35 second side plank 35 plank jacks 35 planks with donkey kicks 35 second plank punches Saturday November 15 40 second elbow plank 40 plank walks 40 second two point plank 40 second plank with leg raise Sunday November 16 40 second side plank 40 plank jacks 40 planks with donkey kicks 40 second plank punches Monday November 17 45 second elbow plank 45 plank walks 45 second two point plank 45 second plank with leg raise Tuesday November 18 45 second side plank 45 plank jacks 45 planks with donkey kicks 45 second plank punches Wednesday November 19 50 second elbow plank 50 plank walks 50 second two point plank 50 second plank with leg raise Thursday November 20 50 second side plank 50 plank jacks 50 planks with donkey kicks 50 second plank punches Friday November 21 55 second elbow plank 55 plank walks 55 second two point plank 55 second plank with leg raise Saturday November 22 55 second side plank 55 plank jacks 55 planks with donkey kicks 55 second plank punches Sunday November 23 60 second elbow plank 60 plank walks 60 second two point plank 60 second plank with leg raise Monday November 24 60 second side plank 60 plank jacks 60 planks with donkey kicks 60 second plank punches Tuesday November 25 65 second elbow plank 65 plank walks 65 second two point plank 65 second plank with leg raise Wednesday November 26 65 second side plank 65 plank jacks 65 planks with donkey kicks 65 second plank punches Thursday November 27 70 second elbow plank 70 plank walks 70 second two point plank 70 second plank with leg raise Friday November 28 70 second side plank 70 plank jacks 70 planks with donkey kicks 70 second plank punches Saturday November 29 75 second elbow plank 75 plank walks 75 second two point plank 75 second plank with leg raise Sunday November 30 75 second side plank 75 plank jacks 75 planks with donkey kicks 75 second plank punches Microsoft Word - Document1 DEMOS:
Elbow Plank _DSC4245
  1. Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
  2. Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
  3. Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
  4. Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
  5. Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
  6. Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.
Side Plank _DSC4245
  1. Lie on your right side with your legs straight.
  2. Prop yourself up with your right forearm so your body forms a diagonal line.
  3. Rest your left hand on your hip.
  4. Brace your abs and hold for the prescribed amount of time.
Plank Walks _DSC4245
  1. Get into a plank position. Your legs should be straight out behind you and you are resting on your arms.
  2. Then move your right arm so you move into a push up position, with your weight being supported by your hand.
  3. Then move your left arm into the same position, so you are now in the push up position.
  4. Bring your right hand down to the original plank position.
  5. Repeat with the left arm.
Plank Jacks _DSC4245
  1. Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
  2. Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don’t let your booty rise toward the ceiling.
Two Point Plank _DSC4245
  1. Prop up onto your elbows, making sure to keep them lined up under your shoulders.
  2. Feet should be about shoulder-width apart with toes on the ground.
  3. Lift your hips off the floor and try to keep your shoulders, hips, and legs aligned.
  4. Concentrate on pressing the navel into the spine while maintaining a relaxed breathing pattern.
  5. From this position, lift one foot off the ground while picking up the opposite arm.
  6. Your hips may rise as you decrease the stability so try to keep your hips flat and look outward rather than downward during the exercise.
  7. Alternate arms and legs every 10 seconds or so for a total of prescribed amount of reps.
Planks with Donkey Kicks aaa
  1. Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don't let the pelvis sag down or pop up.
  2. Lift right leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don't let your pelvis twist.
  3. Press your right heel toward the ceiling as high as you can without moving your pelvis or lower back. The motion will not be huge but rather concentrated on the booty and hamstring.
  4. Lower the bent leg slightly, and repeat for prescribed amount of  repetitions. Then switch sides.
 Plank with Leg Raise _DSC4245
  1. Get into a modified pushup position with your weight resting on your forearms and toes, elbows directly beneath your shoulders.
  2. Your body should form a straight line from your neck to your ankles.
  3. From that position, brace your core and lift one foot off the floor.
  4. You can hold that position for the entire set—and then do the second set with the other leg raised, or switch legs halfway through each set.
Plank Punches _DSC4245
  1. Begin in high plank position. Your shoulders, arms and wrists should be in line with one another and make sure your back is flat. Focus on engaging your core and glutes.
  2. Raise your left arm and punch forward, extending your arm straight out as you punch. Motion is slow and controlled; core is to remain engaged throughout the entire exercise, as this will also assist in maintaining your balance (it will minimise tipping as you extend your arms for each punch).
  3. Lower your left arm to the starting position, arms and wrists in line with one another again. Raise your right arm and punch forward as you did with your left.
  4. Repeat, alternating between right- and left-arm punches. Make sure core is tight throughout the entire exercise. Alternate arms.
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