Fitness Thursdays- Plank Workout

I have to start this with a shoutout to a wonderful company, Luna Bar.  I sent in an application to be one of their sponsored athletes, and while I didn’t get it (hard to submit a 2015 racing calendar when I have no idea when my husband will be home to allow certain races), I did receive this in the mail:

They could have just not notified those applicants who were not selected; they could have just sent a letter; instead, they sent a thank you letter and a whole box of goodies.  Good on you, Luna Bar!  I appreciate your appreciation! 

Back to those planks now, because planks ain't just for your abs!

I can hear all of my yoga sculptees groaning… Groaning with glee, as they know exactly where this is going!  High plank, low plank! 

Yes, that’s right!  Planks are for your lovely arms as well, and there is no better way to really get a full abs and arm workout all in one! You don’t even need weights or a machine for this workout, which means you have absolutely no excuses. 

However, we can’t forget those lovely legs either, so how I like to do this workout is with 30-40 minutes of cardio with 5 Power 10s and 3 Power 20s.  This can be either on the treadmill, bike or running outside, and Power 10s and 20s simply mean to go full out to the count of 10 or 20.  For those of you who race through numbers, a Power 10 is equivalent to 15 seconds, and a Power 20 is equivalent to 25-30 seconds. 

Power 10s and 20s help push your body and really work on your ability to recover after.  Your goal here is to NOT STOP moving after a Power 10 or 20, but to simply return to the pace/revolution you were prior to the Power 10 or 20. 

After your cardio, it’s onto Planks!

Plank Workout 

(repeat 3 times)

·           High plank to low plank to high plank, 3-5 times

o   Keep your elbows close to your body, acting as a shelf for you as you lower into low plank.  Yogis, that’s the chaturanga flow, same motion, but you are just pushing back into high plank. 

·           Flip onto your back and a quick set of 20 crunches. 

·           High plank abs

o   Lift up the left foot and squeeze the knee to the outside of the left elbow 5 times. 

o   Repeat with the right foot.

o   Lift up your left foot and squeeze your knee into the center of your arms 5 times.

o   Repeat with the right foot.

·           High plank to low plank to high plank, 3-5 times.

·           Flip onto your back and a quick set of 20 crunches. 

  

·           Low Plank Knee Tilts 

o   In low plank (this means start in high plank and lower into low plank- why wouldn’t

you do this extra push up?) lift up the left foot, bend the knee to bring your foot directly

over the knee.  As you lift up the knee, tilt your upper body forward, balancing with

those triceps, almost touching your forehead to the ground.  Slowly lower back into low

plank position.  5 times here.

o   Repeat with the right foot.

·      Flip onto your back and a quick set of 20 crunches. 

·      Stand up, feet facing out as wide as you can, and a set of side-to-side lunges, 10 each side. 

Thanksgiving is a week away, which means time to relax and enjoy family.  Is there a Thanksgiving 5k race near you?  If so, the whole family can do this, and you’re all working to become healthier and active together.  Awesome!

Time to fly,

Liz