Yes that’s right. I said plankstravaganza. You may not have ever heard the word before, but I’m making it a thing.

But first… Happy Friday! I’m definitely doing a happy dance today, excited at the prospect of the weekend being so close. On Sunday I’ll be heading up to Whistler to volunteer at Ironman Canada, and I’m already shaking with excitement at the prospect of soaking up the race atmosphere. My role is working as a VIP host, and I’m not 100% sure what that entails yet but I will be sure to report back on the experience! Of course, I’ll be Instagramming throughout the day and you can follow along here if you’re interested.

Ironman Canada Whistler BC

Work It Out

Over to our usual Friday banter, today’s routine is all about the plank. I was craving a nice deep core workout earlier this week, and the set of variations I put together happened to be so good that I figured you might want to give it a try as well. All you’ll need for this one is a mat (for comfort) and an interval timer, or a clock that you can see seconds on.

The Plankstravaganza Core Workout

As the picture below says, do the exercises in this routine as one giant set, repeating 2-3 times depending on your fitness level and how much time you have. Rest 2-3 minutes at the end of each giant set, then start again from the top. The super slow lean-back move is intended to take the pressure off of your upper body for a little while, but if you don’t like it, you can also substitute with lying leg lifts or side-to-side lying windshield wipers.

Fit Bit Friday 202 - The Plankstravaganza Workout - Eat Spin Run Repeat

Click here to print the PDF.

Turn It Up

One of my favourite things to do while I’m doing computer-based projects is listening to songs that I find using the ‘Discover’ feature on Spotify, which recommends music based on what you’re already listening to. One that I happened to stumble across this week was Babys (Urban Contact’s Summer Soul Remix) by Bon Iver.

It’s 5 minutes and 40 seconds long, and has a really nice summery (if songs can be seasonal), uplifting beat to it. I’ve added it to my playlist for long runs and rides, and can’t wait to hit the Sea Wall with this one in my ears!

Have A Read

Ok, that’s plenty from me. It’s your turn! I’d love to know…

  • What’s your favourite plank variation?
  • What are your weekend plans?