I hope your Friday has been lovely so far, and that you’ve got some fun planned for the weekend. We’ve reached one of my favourite weekends of the year, and that’s because CHFA West, the annual industry trade show hosted by the Canadian Health Food Association here in Vancouver is happening. I’ve been to both the Toronto (CHFA East) and Vancouver shows, and they’re always a great opportunity to connect with companies doing really innovative things with food, and discover new and exciting products. Last year I wrote a post about 6 food trends spotted at CHFA West, and you can expect something similar this year.
But first….. we must talk fitness.
Work It Out
Core strength is something I’ve been working on a lot lately over the past month, mainly because my new found love for barre classes as a compliment to running made me realize how much core strength I’ve lost. The routine I’ve got for you today is one I like to do post-run when know I should end with some strength work, but my legs have already had enough. You can do this one in the gym or at home in front of Netflix, so there’s no excuse for not sparking a little fire in your core this weekend!
The Core Power Workout
In this circuit-style strength workout, you’ll alternate variations of the plank with 4 other core-focused moves. You’ll need a smooth surface (think tile or hardwood) and 2 towels so that your feet can slide easily, as well as a mat for comfort. Do all of the exercises from top to bottom, rest for 1 minute, then repeat again 2 more times for a total of 3 rounds. You’ll find descriptions of each exercise below.
High-low plank: Get into high plank, then lower one arm at a time into low plank. That’s 1 rep – continue for 14 more.
High side plank with top leg lift: Get into high or low plank on your right side, left foot stacked on top of right. Use your core to balance as you lift the top (left) leg up ~ 1 foot, then lower with control back down. That’s 1 rep. Continue for 14 more on this side, then switch.
High-low plank with push-up: Repeat the high-low plank above, but immediately after you get back up into high plank, do a push-up.
Side plank with front/back toe tap: Get into high plank on your right side, left leg stacked on top of right. Reach the left toes forward, tapping them on the ground, then lift left foot back up and tap left toes behind you. That’s 1 rep. Continue for 14 more on this side, then switch.
Lying windshield wipers: Lie on your back with arms extended fully out to your sides. Raise legs straight up to the ceiling. Use your core to lower legs together, with control, to your left side, then lift them back up and drop them over to the right. That’s 1 per side.
Low plank with alternating finger taps: Get into low plank and alternate reaching arms fully out in front of you, tapping fingers on the ground.
Sliding mountain climbers: Perform regular mountain climbers, but put towels under your toes and use them to slide your feet up near your hands, drawing knees to chest. Your toes shouldn’t come off the ground, but try to do these as quickly as possible.
Out-out-in-in marching low plank: Get into low plank pose. Step left foot out wide, right foot out wide, left foot back to center, right foot back to center. That’s one round.
Turn It Up
It this week’s workout didn’t create an intense enough burn in your abs, the laughing you do while watching today’s video certainly will. I’m skipping a workout song this week in favour of the latest episode of James Corden’s Carpool Karaoke with Gwen Stefani, George Clooney and Julia Roberts. WHATT!?!? Yes, its a stacked cast and totally hilarious. Enjoy the Friday funnies!
Have A Read
- 11 Tips to Banish Gym-timidation and Boost Confidence – via Shape
- The right way to use a rowing machine – via Greatist
- 5 Tips For Getting Over A Yoga Pose (And Anything Else!) That Scares You – via Mind Body Green
Now over to you! Let’s hear…
- What are you getting up to this weekend?
- What’s your favourite hurts-so-good core exercise?