Fitness Friday 4/17: Plank Edition

Special edition alert!  Fitness Friday is joining the ever-popular plank challenges!  While this isn't a true 'challenge' in the sense of a long-term goal, it IS a challenging mini workout nonetheless.  Ready to get your plank on today?  Grab your timer, some good tunes, and let's work your core!

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2x through, 3x today

Low Plank -  regular plank on your elbows, keeping your shoulders in line with your elbows. Hold for 20 seconds.

Up-down Plank (Arms) - start in a low plank (on your elbows).  Walk yourself up to a high plank on your hands by moving one hand underneath your shoulder and pushing yourself up.  Push the other arm up so your arms are now straight and hands are flat on the floor, spine aligned.  Walk yourself back down onto your elbows, one arm at a time.  Start with one arm in the lead for 10 seconds, then switch which arm starts the movement for the last 10 seconds.

Up-down Plank (Knees) - same starting position as the first 2.  Without moving any other part of your body, bring your knees down to touch the floor, then bring them right back up again to starting position.  Repeat that motion. Remember to keep your spine in alignment the whole time. 

-- Rest (if you need it) --

Walking Plank - start in high plank with hands in close and feet out wide, legs in a V.  Slowly walk your hands outward and feet inward simultaneously.  Then reverse.  Keep this pattern going for the full 20 seconds, with your spine aligned the whole time.

Birddog Plank - start in high plank, lifting your right arm and left leg simultaneously.  Hold for 5s.  Switch.  Alternate in this pattern every 5s.  Trainer Tip: if the high plank is too much, drop down on one knee/hand here.

Toe-touch plank - start in high plank.  Bring your right foot up toward your rear and left hand back to meet it so they touch (or as close to touching as possible).  Grab your foot if you can.  Hold that position for 5s.  Then switch sides.  Alternate that pattern every 5 seconds.  Trainer Tip: like the birddog plank, if you need to, drop down to one knee/hand here. 

Happy (almost) weekend everyone!  I'm heading to Boston tomorrow for an all-day workshop on the ACE Integrated Fitness Training (IFT) Model (a comprehensive approach to exercise programming for trainers).  I'm excited!  I'll be posting updates on all my social media channels, and I'll be writing up a full blog post on the workshop later.  Keep your eyes peeled and make sure you subscribe!

What are you up to this weekend?  How are you staying active?