Your Only Form of Cardio
To see this move in action click on the photo above -Password is: texting
Plank jacks are an awesome cardio move alone but add in the dolphin hop and you get double bang for your buck so to speak; this move raises the heart rate while working both your lower and upper body. You get a full body workout and it will have you sweating in no time… drop those phones, (well don’t really drop them) and do something good for yourselves.
Begin in plank position, with your shoulders over your wrists, your body should be in a straight line, and your feet together.
- Just like the motion of a jumping jack, jump your legs wide and then back together 3 times, than proceed to do three little hops until you are in a pike position then jump your feet back out with 3 little hops of if you choose one hop back into plank position. Repeat for 30 to 60 seconds.
- Want to try something else? Go Tabata style 4 to 6 times 20 seconds on and 10 seconds of rest. Make it harder: 8 to 10 times
- Make it easier: Walk your feet in and out and walk your feet up into pike than proceed to walk feet back out to starting position. The move can be modified for your fitness level.
- Tip: be sure and keep your abs pulled in tight, do not let your hips drop.
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High Intensity Move: Works: abs, glutes, shoulders, back & legs ~ A great move that can work your muscles hard, get your heart pumping & burn calories fast. Full body work out. (love this one & so do my clients)
- Start this move standing with feet a little further than shoulder width apart bend knees slightly, slightly lean forward.
- Cross your left leg behind your right leg while bending your right knee to 90 degrees.
- Extend right arm out to your side proceeding to swing your left arm across your right leg.
- Jump about 3 feet to the other side….jump again, this time to the other side and landing on the other foot. (you are just switching the position of your arms and legs)
- Be sure to keep your abs tight, chin up and chest out.
- Continue the jumps side to side aiming for 30 seconds to a minute, or try it tabata style 4 to 8 times 20 seconds on 10 seconds off.
- Want to challenge yourself more? Add a toe touch each time you leap to the other side by reaching down and touching your toe or in front of your toe (tap the floor if you are more flexible)
- Always see your doctor before starting an exercise program.
What it Works: Core, Obliques, Shoulders ~ Lats, Biceps, Triceps, Legs ~ improves balance and co-ordination while building lean muscle.
- Be sure and use a medicine ball that is the correct weight for your level. I am using an 8 pound ball. This is a stabilization move so you need to control the movement and not let the ball fall out of your hand or knock you over. 5 to 10 pound medicine ball is suggested. Do not fly through this moves, take the time to feel the muscles working.
- Knees slightly bent and your butt slightly out. Legs about shoulder width apart. You want to pull the abdominal muscles up and in almost in a slight concave “c” position.
- Hold the ball out in front of you with your right hand as in the first picture shown. Now pull your right arm behind you like you are going to bowl.
- Without pitching forward or falling over bring the ball back up in front of your chest meet with the other hand and transfer the ball pulling the left hand behind you.
- This is a continuous movement. Do not twist your entire body to the side, you will feel your abs working hard to stabilize you. To help with your balance put your hand out as I have shown.
- I like to do a slight squatting motion with this move each time I pull the ball behind me. Want to make it even more challenging? Once you master the move add a slight tap to the back with the leg on the same side that is bowling. So tap right leg as right arm bowls.
- Do this move for 1 minute ~ 2 to 3 sets incorporating cardio/plyo bursts for 2 to 3 minutes in between.
- As always see your doctor first before starting any exercise program.
Plank With Opposite Knee/Elbow Touch
Targets: Abdominals, Deltoids, Hip Flexors, Obliques, Pectorals, Triceps.
Let’s face it… ab crunches are boring and tedious and when you lay down on the floor you just kind of want to stay there… Most regular ab crunches work our muscle fibers in only one direction anyway (yawn) Not to mention studies show that for some individuals regular crunches may have an adverse affect and actually cause our tummy muscles to protrude ( um, no thank you!) I enjoy core work that requires as little crunching as possible or if I am doing crunches my legs are straight out in front of me. I like to get as much bang for the buck so to speak when working out, so I will gladly do a move that challenges my other muscles. Come on.. try something a little harder and take a challenge. The Plank is a full body work out by itself, add more elements to it and ta DA! Even if its only 4 reps, give it a try… master the move at your own pace. Just remember you are doing something good for yourself (even if it does not feel so good at the time)
- To get started find your way into plank position, hands directly beneath your shoulders. Make sure you are in a straight line and your rear end is not up in the air.
- Now lift your left foot a few inches of the ground (5 to 6 inches) then bend your left knee and bring it toward the inside of your right elbow or as far as your range of motion allows maybe it is your opposite wrist. (your range of motion will get better with practice) The goal is to bring the knee to touch the inside of the elbow.
- There will be a slight twisting as you bring your knee to your opposite arm. Try and keep your rear end down and maintain proper form.
- Repeat this motion now on the other side bringing your right knee toward your left elbow. Try this move for 30 seconds to 1 minute alternating each side.
- This is a continuous movement, however do not speed through the move. Remember to breath. (most important)
- Before starting any exercise program see your doctor first!