Fitness Friday 2/26: Plank It Out

Today's Fitness Friday mini workout is all about the planks!  The Fitness Friday mini workout series is designed for you to get some movement in during your workdays and so you have an idea of some exercises you can do in your office or cubicle while at work.  They're not intended to make you sweat so much as to be a reminder to get up out of your desk chair and move your body.  Ready to get on with the workout?  Grab a coworker and let's move!

Fitness Friday 2/26: Plank It Out

Fitness Friday 2/26: Plank It Out

2 x 3: 2 times through, 3 times today.
Each plank variation is done for 1 minute, and go through the full set of 3 two times for one mini workout.

Up Down Plank - 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.  Keep the pattern going for 1 minute, switching which arm leads halfway through.

Birddog Plank - start in high plank, lifting your right arm and left leg simultaneously.  Hold this position for 5 seconds.  Drop them down and switch sides.  Alternate in this pattern every 5 seconds for 1 minute, maintaining spinal alignment and a strong core throughout.  Trainer Tip: if the high plank version is too much, drop the move down to your knee.

Knee-to-Chest Plank - get into a high plank position on your hands, abs pulled in tight.  Alternate bringing your knees in to the opposite sides of your chest slowly.  Keep your hips down and spine aligned.  Keep going for 1 minute.

Remember to go through that once more for the full mini workout, and 2 more times throughout your day today.  Have fun with it!

Readers: chat with me!  Do you incorporate exercises into your workdays at all?  What ones do you do?  Do you do planks in your workout routines?  Any favorite variations?  What's everyone up to for the weekend?