Fitness Friday 12/18: Plank Rotations

Today's mini workout is a quick one - if you go through it the recommended 2 times, it'll only take you 4 minutes!  And the best part?  Not a single piece of equipment is needed.  We're rotating through 4 planks today, each position holding for 30 seconds for a total of 2 minutes per round.  I'd like you to try to get through 2 rounds all the way through with no break.  Think you can do it?!  Here ya go!

Fitness Friday 12/18: Plank Rotations

Fitness Friday 12/18

2 x 3 (2 rounds, 3 times today)

This will be a quick description since all you're doing is rotating around to face all directions in a plank position. 

Regular Plank - start in a regular plank either up high or down low on your forearm.  Hold that position for 30 seconds, drawing your abs in toward your spine and keeping your head neutral.

Side Plank on Left Arm - now switch over from the regular plank to a side plank on your left arm, keeping your hips elevated (and spine aligned).  Stay either up high on your hand or low on your forearm.  Hold for 30 seconds.

Face-Up Plank - now turn so both hands are on the ground again (or both forearms) and you're facing upward toward the ceiling.  Elevate your hips as much as you can, digging your heels into the ground.  Hold for 30 seconds.

Side Plank on Right Arm - same side plank position but on the other side now.  Remember to keep your hips raised so your spine draws a straight line from head to tailbone.  Hold for 30 seconds.

Go through that sequence one more time for the full plank workout, and try to fit it in 2 more times today. 

Optional progressions for more of a challenge: in your side planks, lift the top leg or pulse your hips up and down.  In the face-up plank, lift one leg for 15 seconds, then the other for the next 15.

Readers: chat with me!  How often do you do exercises in your office/at work?  Do you enjoy these Fitness Friday mini workouts?  Are they feasible for you to do at work or at home?  What else would you like to see for workday workouts?  Happy Friday!