We have a surprise for you during today’s full-body strength challenge.
Today we are challenging you with yet another version: the plank up-down.
Plank up-downs find you walking your arms from a forearm plank to a high plank and back again.
Katie Thompson
You also want to ensure that you dont let your hips sag or rotate.
The idea is to maintain your perfect plank form even when moving.
Plank you very much!
The total-body strength workout below is for Day 18.
Dont forget to check out the full month of workoutshere, or go to the workout calendarhere.
Workout directions:
Do each move below for your selected period of time and rest.
At the end of all the moves, rest for 60 seconds.
That’s one circuit.
Do the entire circuit three to five times.
If you finish in less than 60 seconds, rest.
At the start of the next minute, start again.
Repeat in this way for four minutes.
Place your palms on the ground behind you, directly under your shoulders, fingers facing toward your body.
Straighten your arms to lift your legs and butt off the ground.
Then bend your elbows to lower back down as far as you’re able to go.
Straighten your arms again.
check that to keep your elbows pointed directly behind you as you bend and straighten your arms.
Single-leg jackknife (right side)
Lie faceup with your legs extended and arms by your sides.
Contract your abs to press your low back into ground.
This is your starting position.
Place your feet hip-width apart.
Lower your left arm down so that your forearm is on the floor.
Then do the same with your right.
You should now be in forearm plank position.
To make this easier, try widening your legs a little more.
This is the starting position.
Step forward (about two feet) with your right foot, and plant it firmly on the floor.
Bend both knees to create two 90-degree angles with your legs.
Your right quad should be parallel to the floor and your right knee should be above your right foot.
Your butt and core should be engaged.
Push through your right foot to return to the starting position.
That’s one rep.
Switch sides and repeat; continue alternating legs.
Your core should be engaged, your hips level, and your wrists should be directly under your shoulders.
That’s one rep. Repeat for 10 reps. To modify this move, step your feet back instead of jumping them back.
Bonus Move 2: Bicycle Crunch (40 reps)
Note:One side equals one rep.
Lie faceup with your legs in tabletop position (knees bent 90 degrees and stacked over your hips).
Place your hands behind your head, elbows bent and pointing out to the sides.
Use your abs to curl your shoulders off the floor.
This is the starting position.
Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
Then twist to bring your left elbow to your right knee, simultaneously straightening your left leg.
