Here is a link for some form tips on how to safely plank www.youtube.com/watch?v=ASdvN_XEl_c
This January you will be challenged daily and weekly with variations of planks. A plank challenge sounds like a boring challenge at first glance. I guarantee you that these planks will be anything but boring. You can do your plank challenge after your TXT class for a bonus burn OR you can do them any where that your body is, any time of day. Fitness can be taken anywhere and that's what makes it so much fun. Planks are an isometric exercise which means we balance in a controlled position instead of performing a range of motion and this places a healthy strain on the heart and lungs, encouraging them to grow stronger. Why are planks so great?
PLANK CHALLENGE WORKOUTS WEEK 1 MONDAY 1/1/18 PLANK CHALLENGE EXTRA CREDIT: 3 MIN PLANK NO REST 30 sec Forearm plank 30 sec Alternating Leg lift plank 30 sec Side Plank L 30 sec Side Plank R 30 sec Forearm Plank 30 sec Spider Plank TUESDAY 1/2/18 PLANK CHALLENGE EXTRA CREDIT: 3 MIN PLANK NO REST 1 MIN Straight arm plank 1 MIN Alternate Side Arm Raise DEMO (go slow, Try not to rotate body) 1 MIN Cross body knee to elbow (go slow) WEDNESDAY 1/3/18 4 MIN PLANK NO REST 30 sec Plank 30 sec Right arm out in front of you 30 sec Left arm out in front of you 30 sec Right leg hold 30 sec Left leg hold 30 Sec Right arm & Left leg hold 30 Sec Left arm & Right leg hold 30 sec Plank THURSDAY 1/4/18 4 MIN PLANK NO REST 1 Min Side Plank R 1 min Side Plank L 1 min Star Plank R (side plank with arm and leg raised) 1 min Star Plank L FRIDAY 1/5/18 5 MIN PLANK NO REST 30 sec Plank 30 sec Hip dip plank 30 sec Plank 30 sec Hip dip plank 30 sec Plank 30 sec Hip dip plank 30 sec Plank 30 sec Hip dip plank 30 sec Plank 30 sec Hip dip plank SATURDAY 1/6/18 5 MIN PLANK NO REST 1 Min Plank on exercise ball or TRX 1 min Exercise Ball roll out or TRX 1 Min Plank on exercise ball or TRX 1 min Exercise Ball roll out or TRX 1 min Plank on exercise ball or TRX SUNDAY 1/7/18 REST or 5 min plank on forearm or straight arm.
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Author: Christa B.One lady on a mission to help people achieve their goals. Archives
January 2021
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