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! 

Super simple moves to target your core and butt: at home or in the gym!

Girls are always asking me tips on how to target those glutes and their abs. I thought I would make a short post on some very simple moves to target both! Im wearing 5lb ankle weights during these workouts, for added difficulty.

 On the first workout you will start out on your hands and knees. Raise one leg straight back and return to starting position. Do this 15-20 reps, and on the last rep pulse straight up and down for 15 counts. Then switch legs. 

On the second workout, you will also start on your hands and knees. Keep your leg bent, and kick back. Do this one for 15-20 reps, and again, on the last rep pulse it straight up for 15 counts. Then switch legs. 

On the last workout, you start in straight arm plank position. Bend your knee and bring it into your chest, really targeting your abs while performing this move. Then you will extend it straight back, as you did in the first workout. You can either continuously do this leg for 15-20 counts, and switch legs, or you can alternate legs, making sure to get at least 15-20 reps on each separate leg. 

The last move, I like to add in a plank. Try and hold the plank for a full minute, then repeat the entire circuit 2 more times! (Planks are a perfect full body workout! You should feel this everywhere.)

Too often neglected by women: back and chest workouts!

Too often women tend to skip working out their backs and their chest. I hear so many women say," I don't want to bulk up, or lose my boobs." This will not happen to you, unless you are training to bulk, and that is very difficult to do. Woman body builders take supplements, and have strict diets to help them achieve those bodies, a little chest and back workout will only be beneficial to you. Ours bodies start to deteriorate into old age, and our backs are one of the first things to go. Working out your back will only help you to prevent injury and slow down the progression of back pain. Working out your chest is very similar, its really just great for your body. A few of the workouts are very common, but work great and I find them to be the most beneficial, and I have included images for those that may not be as common to you. Don't be afraid to challenge yourself. If you have any questions or comments, feel free to contact me! 

Back and Chest

Start with back workout one: The resistance band (20lb) is wrapped around my feet twice for maximum resistance. With your legs straight out, and your back straight, pull the handles as far back as you can. Try to keep the form presented in the photo. 

15 pushups

One Minute Plank

Back workout two: Find a wall to lean toward and use for balance. Take the same resistance band and stand on the band with the opposite foot of the arm your using, allowing enough leeway for resistance. With your back slightly bent towards the wall and your arm straight down, pull your arm up into a bended position. If the resistance isn't enough, step on the band closer to the handle. 

15 Pushups 

30 Second Plank

Repeat Three more times: Challenge yourself!