Join me in the Plank challenge!

Challenging yourself can be so much fun! I think it's more fun to compete with yourself and set new goals than to compete with others sometimes. Don't get me wrong, this one is definitely fun to do with a partner as well, and I always try and hold out a little longer than my boyfriend when we do this together ;) 

The challenge is to pick a few and do them in this sequence everyday for a week. You can do them before your workout, when you wake up in the morning, before bed, on break at work, or anytime that fits into your schedule. It doesn't take a lot of time, just a lot of dedication! 

Plank Type	Time
Classic low plank	0-1:00
Rest	1:00-1:30
Spiderman Plank	1:30-2:30
Rest	2:30-3:00
One-legged Plank	3:00-4:00
Rest	4:00-4:30
Side Plank with lift (left)	4:30-5:00
Side Plank with lift (right)	5:00-4:30
Rest	4:30-5:00
Classic low Plank	5:00-6:00

You can change the table completely, by adding in your favorite variations of planks, and taking out ones you dislike. I always like to have a more traditional plank to start and finish. If your not yet able to do this for 6 minutes, you can always go with one less plank and as you strengthen from this workout, you definitely should add a few in. The point is to hold a plank for a minute and give yourself a 30 second break in between. The side planks, or the planks where you are using only one leg or arm you will divide the minute between the two sides, and as you get stronger you can do each side for a minute a piece. 

When doing the plank, try and hold everything in. You will be using several muscles throughout your body to maintain this form and your spine should be in complete alignment when you are in good form. 

Plank one is the classic low plank, you just hold this position. 

Plank two is the top of a push-up plank, you just hold this position.

Plank three is the low spiderman plank, you alternate bringing your knee to your shoulder.

Plank four is the mountain climber plank, you alternate bringing your knee to your chest. You can do this slowly and target your abs with each time you pull your leg in, or quickly. 

Plank five is the lifting side plank, in this image I am lifting and going back down to starting position, using my ab muscles to lift. Another variation is to just hold in the lifted position on the side for the side plank. 

Plank six is the single-leg plank, but you can add a pulse to make it harder or hold position two and add a donkey kick. 

There are so many ways to do a plank. Have fun with it, mix it up and challenge yourself! 

Gorgeous "tank-top worthy" toned arms!

We all long to have been born with those toned and beautiful arms like Jennifer Aniston, and Shay Mitchell but even they had to work hard to achieve them! I want to share with you a few simple arm workouts that you can do from your home or in the gym to really tone those arms. I use resistance bands and a medicine ball for a few of these, if you don't have them they are not too pricey. You can buy them at any sports or fitness store. I paid about $13 for the handles and $8 each for my 10lb and 20lb resistance bands and about $20 for the 6lb medicine ball. If you have small weights that work better for you, feel free to use them! I'll include the link to where I bought mine at the bottom of the post! Its really good to interchange the equipment that you use when working out because each one will target your muscles differently! I also use a kitchen chair for one of my workouts, but I'm sure you all have one handy :) I have included Six different sequences for arms, and I will explain how to do each one!

Sequence One: Start from position one (The center of the resistance band is under your feet, and you hold the handles with equal amounts of the band on each side), and curl one arm at a time, always returning to the first position before curling the next arm. I am using a 20lb resistance band, but you can use whatever works for you. Curl about 10-15 times each arm (or more if you can). Then proceed to Sequence Two.

Sequence Two: Start from position one again, and cross your arm over your chest to the opposite shoulder. Return back to position one and switch arms. Repeat this about 10-15 times on each arm (or more if you can), then proceed to sequence three.

Sequence Three: Start from position one again, and curl both arms at the same time 10-15 times (or more if you can), then proceed to sequence four.

                                            These first three sequences will target your biceps.

Sequence four: Lay on the ground, like in position one, with your knees bent and your arms raised above your head with the weight in your hands. While keeping your triceps straight, just bend at your elbows, bringing the weight behind your head and slowly straighten it back up to position one. Repeat this 10-15 times (or more if you can). Then proceed to sequence five.

Sequence five: Start at position one holding the kettle bell, (or weights if you prefer), by your side. Then curl it, like in position two, and fully extend it above your head, while turning your fist outward. Then bring it back down to position two, and back to position one. Repeat this 10-15 times (or more if you can). Then proceed to sequence six. 

Sequence six: Start at position one, with your legs extended and your arms bent behind you on the edge of a chair. (I have secured my chair on the yoga mat and against the wall so that it doesn't slide) Then extend your arms, and dip down again with your elbows at a 90 degree angle and repeat about 10-15 times (or more if you can). 

Repeat from sequence one through six approximately 3-5 times. 

 Sequence's four and six are targeting your triceps, and sequence five is targeting your biceps and shoulders.

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