5 Ways to Update Your Plank

August 9, 2016Leave a comment

This morning I was back on CH Morning Live, this time sharing ways viewers can shake up their plank. To watch this mornings segment click here.

Whether on your toes, knees, hands, or elbows the plank is a great move to strength your erector spinae, rectus abdominis (abs), and transverse abdominus, as well as stabilize through your trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius.

Here is a short summary of some of those moves starting with the traditional plank.

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Plank (regular and modified). Assume a push up position with hands or elbows under the shoulders. The body should form a straight line from the top of the head towards the heels or knees if kneeling.

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1. Mountain Climber. From a plank position on your toes, increase your heart rate by jogging knees towards your chest. To decrease the challenge march your knees towards the chest.

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2. Plank Jacks. From a plank position on your toes, jump both feet wide and then return both feet narrow together. To decrease the challenge alternate a toe tap away from the center line of the body one foot at a time.

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3. Alternating Shoulder Tap. On the knees or toes, maintain a balance and stable hip position while touching the opposite hand to shoulder. To decrease the challenge, increase the distance between the knees widening your base of support.

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4. Side Plank. With a focus on the obliques place one arm on the floor balancing on your elbow or hand. Place your same knee on the ground (left hand, left knee) or come into a full variation of the side plank by stacking both of your feet. Keep your hips raised and spine long.

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5. Side Plank Hip Lifts. From a side plank position lift and lower the hips, increasing and decreasing the distance between the hip and the floor.

To watch these moves in action, view this mornings segment here.

May Fit From Home Challenge: Adding Some Spring To Your Workout

May 12, 2014May 13, 2014Leave a comment

This month the focus is on adding some SPRING into your workout – that’s taking some of our basic home fitness moves and adding a jump.

Try to complete two to three sessions a week sneaking in the five move sequence whenever you can for a total of three times a day (that’s only 15min!). Keep the pace fast and the effort hard.

Program:

Total Reps: Perform as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping. Rest one minute, then repeat the sequence two more times. Consider keeping track of your total rep count and try to beat your total next time. Be sure to keep safety in mind even when focusing on time.

Exercises:

1. Jump Lunges

From a standing split position, slowly lower your body until your front knee is bent at least 90 degrees.

Pause, then jump with enough energy to lift both feet off the floor and quickly switch your legs so you land with the opposite leg forward. Repeat, alternating front legs with each repetition.

2. Jump Squats

Place your palms lightly on the back of your head and pull your elbow back so that they’re in line with your body.Push your hips back, as you bend your knees and lower until your upper thighs are parallel to the floor.

Pause briefly before your explosively jump as high as you can. When you land immediately squat down and jump again.

3. Mountain Climbers

Start on all fours and place your hands on the floor slightly wider than and in line with your shoulders. Extended both feet straight behind the body (in high plank). As quickly as possible alternate bringing each knee individually towards your chest.Complete for 60 seconds moving as quickly as possible.

4.Plank Jacks

Start on all fours with your hands in line with your shoulders and feet extended straight behind the body (in high plank). As quickly as possible jump your feet out wide and back together again (similar to a jumping jack). Keep your core steady making a straight line from the top of your head down towards your heels.

5. Exploding Push Ups

Starting on all fours place your hands on the floor slightly wider than and in line with your shoulders.Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.

Modification: Instead of performing the exercise on your knees, straighten your legs extending your feet behind the body (in high plank). Your body should form a straight line from your head to your knees.

Watch this sequence in action on my monthly segment on CHCH Morning Live! Click here and add some spring into your workout!

February Fit From Home Challenge: Tea Towel Tune Up

February 19, 2014February 19, 2014Leave a comment

This month the focus is on legs, core, cardio, and of course a whole lot of fun with my “Tea Towel Tune Up”. All you need is a slippery floor and two tea towels (or wash clothes, paper plates, or even fuzzy socks).

Try to complete two to three sessions a week sneaking in the five move sequence whenever you can for a total of three times a day (that’s only 15min!). Keep the pace fast and the effort hard.

Program:

Exercises:

1. Lunge

Stand tall with feet hip-width apart, and a tea towel under your right foot. Slide your right foot backwards and slowly lower your body until your front knee is bent at least 90 degrees.

Pause, then slide yourself to the starting position as quickly as you can. Complete for 30 seconds with your left foot forward, then do the same duration of time with your right foot in front.

2. Skater Lunge

Stand tall with feet hip-width apart, and a tea towel under your right foot. Slide your right foot sideways and slowly lower your body into a squat until your left knee is bent to at least 90 degrees.Be sure to keep your body weight over your left leg.

Pause, then slide yourself to the starting position as quickly as you can. Complete for 30 seconds with your left foot grounded, then do the same duration of time with your right foot grounded.

3.Hamstring Slide

Lie face-up on the floor with your knees bent and each of your feet on their own tea towel. Raise your hips so your body forms a straight line from your shoulders to your knees. Slide both feet away from the body extending as far as possible without dropping your hips.

Pause, then slide yourself to the starting position as quickly as you can. Complete for 60 seconds.

4. Mountain Climbers

Starting on all fours place your hands on the floor slightly wider than and in line with your shoulders. Both feet are positioned on their own tea towel extended straight behind the body (in high plank). As quickly as possible alternate sliding your knees towards your chest. Complete for 60 seconds moving as quickly as possible.

5. Tuck

Starting on all fours place your hands on the floor slightly wider than and in line with your shoulders. Both feet are positioned on their own tea towel extended straight behind the body (in high plank). Engage your core and slide both knees in towards your chest keeping your seat in line with your shoulders.

Pause, then slide yourself out to the starting position. Complete for 60 seconds.

Bump It Up! Consider adding a push-up when your body is extended in the starting (high plank) position.

How do you keep fitness fun? Share it in the comments and let’s inspire each other!

Watch this sequence in action on my monthly segment on CHCH Morning Live! Click HERE!