Tag Archives: 6 pack

All Planks

12 Dec

Clear 10 give or take minutes out of your study time, work day, running errands-whatever excuse you use to get out of exercising! This workout focuses on your core but you’ll definitely be feeling it throughout your arms and legs.

10-minute give or take Planks:

  • 30-second straight-arm plank
  • 20 up/down planks (alternate arms)
  • 20 side plank leg lifts (hold side plank, lift top leg)
  • 30-second elbow plank
  • 20 side plank leg lifts (opposite leg)
  • 30-second elbow plank
  • 20 side plank hip drops (right)
  • 30-second elbow plank
  • 20 side plank hip drops (left)
  • 30-second elbow plank
  • 20 oblique plank crunches (knee outside to elbow) (alternate)
  • 30-second elbow plank
  • 20 across-body plank crunches (knee underneath to opposite elbow) (alternate)
  • 30-second elbow plank
  • 20 plank crunches (knee to center) (alternate)

Happy Workout Wednesday and 12-12-12!!

Core Workout

26 Jan

Here’s a quick core workout to complete before and/or after a workout! Repeat the circuit 2-4x through (time allowing)

  • Stability ball Roll outs (15)
  • Kettlebell or dumbbell swings (15)
  • Forearm plank w/ knee taps (15/side)
  • Bicycle crunch (12)
  • *In & Outs (knees tuck in then extend out; hands on ground behind you or in front of your chest) (15)
  • Stability ball plank (1 minute)

Remember proper form!

*FitBit

Side Bridge Twist Plank

10 Nov

Exercise of the week! Side Bridge Twist Plank works both your rectus (6pack) and transverse (horizontal belt) abs, internal and external obliques (sides) and erector spinae (low back). You’ll find rather quickly that this exercise utilizes stabilizing muscles in your core, shoulders and lower body to help you balance! It may look easy, but don’t underestimate its difficulty; the goal is to maintain proper form and go through the movement slowly, so don’t worry about how many reps you can do.

Set-up:

  1. Start in plank pose on your toes.

Variation-knee plank. *Your range of motion will be limited because your knee will brush the mat.

Exercise:

  1. Maintaining balance-lift right hand and left leg off of the floor; bend elbow and knee while twisting.
  2. Hold for 1-2 seconds, return to the center and repeat with left hand and right leg= 1 rep.

FitBit*

The wider you place toes in a plank position-the easier the exercise becomes! Greater base of stability=more balance. Try this technique will this exercise and as you get stronger and your balance improves, bring your toes closer together.

1-Minute Changers

21 Aug

Today’s workout seemed like it was over once it started! (Love those 🙂 I got myself to the pink treadmill then finished up with a toning circuit in my “korner” (long story short-I’ve worked out in the same corner since I was a freshman and my gym buddies refer to it as KK (Katie’s korner)..corny I know.. :-r (I just found all these smiley codes-cool!)

Treadmill: it looks a lot more than it is; every minute you change your speed=5 minute/round

  • warm-up
  • 1 minute @ 6.5mph
  • 1 minute @ 7.0mph
  • 1 minute @ 7.5mph
  • 1 minute @ 8.0mph
  • 1 minute @ 8.5mph
  • repeat 2x-rest or complete the same format except play with the incline to catch your breath.
Toning: 3x-12 reps
30lb. barbell
  • squats
  • rear delt. row
  • dead lifts
  • chest press
10lb dumbbells
  • overhead press
  • triceps kickbacks
  • biceps curls
  • push-ups
bodyweight
  • bicycles
  • crunches
  • side plank hip drops
Remember BIG to SMALL! and Proper Form and Safety Cues of course 🙂 Happy Sunday!

Exercise of the Week

28 Jul

This weeks featured exercise is..Plyo Side Planks!

A twist on traditional side planks, adding a plyo movement with the upper leg makes your core work harder to remain stable.