Happy almost-long-weekend to my Canadian friends, and happy almost-weekend to everyone else! Do you have anything fun and exciting planned? I’m very excited because we’ve got nothing but sunshine in the forecast, and a long run followed by a fun lunch date are on my agenda for tomorrow. Are there any fitness-related activities on your radar? If not, I’ve got a good one for ya!
Work It Out
The response to last week’s Walk in the Park Workout was pretty awesome – you guys like no-equipment workouts! I’ve got another one for you. Today’s routine focuses on one of my favourite moves for working the core – planking. There are squillions of variations of the plank, but the most basic look like this:
High plank (on your hands):
In this workout, you’ll plank until you can’t bear to plank any more! Here’s the deets…
The Plank Extravaganza Workout
This is an add-on routine, so you’ll tack another move on each time you go through another cycle. There are 6 exercises in total and you can do them absolutely anywhere! I recommend using a mat for comfort and wearing running shoes or going completely barefoot. (In my experience, socks slip a lot and make planking much more challenging – but hey, if you’re up for the extra challenge, all the power to ya!)
Once you complete each line below, take 30-60s rest, then move on to the next line. I’ve included an extra column for those of you that consider yourselves advanced plankers – you’ll hold each exercise for 15 more seconds than specified in the ‘Moderate’ column.
Here are the descriptions of your moves:
Basic Plank - Just like you see above! It’s your choice – do either low (easier) or high (harder) plank.
Hi-Lo-Push-up Planks – Start in low plank position. One hand at a time, move up into high plank position. From here, do a push-up. Again, one hand at a time, lower back into low plank. Repeat.
Side plank (on forearms) - Get into the same position shown below. Keep your hips lifted so that feet, hips, and shoulders form a straight line.
Side rotational plank - Stay in side plank position, but rotate your non-supporting arm under your torso. Be sure not to let your hips drop! Once you arm is under your torso, reverse the motion and return to position B. Continue slowly rotating, and don’t forget to work the other side!
High plank with knees to wrists - This version will target the oblique muscles within your core. Set up in high plank. Starting with your left leg, draw your knee in towards your right wrist. Return to high plank, then repeat by bringing your right knee to left wrist.
Spider(wo)man plank - This is similar to the high plank with knees to wrists, but this time, you’re driving your knees into your elbows. Stay in high plank. Bend your right knee and lift it to meet your right elbow. Return to starting position, and repeat with left knee and left elbow.
After each cycle, bring the pressure off of your wrists and forearms by moving into childs pose, doing some wrist rotations, and stretching out the forearms.
Turn It Up
Pardon another girly song, but I’ve been listening to this one all week! Have you heard this remix of Karmin’s Broken Hearted yet? I’ll admit I didn’t think the song was that great when I first heard it, but it’s growing on me fast and I really like the build-up around 1:20-1:30.
What do ya think? While we’re on the subject of tunes, if you’ve got any songs that I absolutely must feature on a Friday, send it my way!
Have A Read
- 35 kick-ass partner exercises via Greatist
- Ask the Trainer: The 3 best abs exercises of all time via Shape.com
Alright, that’s all for now! Before you go, tell me…
- What are you doing this long weekend?
- Do you have any workout requests for the next Fit Bit Friday? Let’s hear ‘em!
Have a fantastic day!