Starting with this day, the planking exercises make use of weights. The weights used in these planking exercises are dumbbells. I recommend using neoprene hand weights, as they come in various weights and colors.
Most of these planking exercises with weights are variations of regular planking exercises, so make sure the check the originals first.
HOW TO…
- Position yourself into a High Plank position. Position the dumbbell next to your hands.
- Pick up the dumbell with one hand and PUNCH forwards.
- Lower your arm.
- Position the weight on the floor, and now pick it up with the other hand.
- Bring your other hand with the weight up and PUNCH forwards.
- Lower your arm again.
- During the plank punch with weight exercise, make sure you stay in a straight plank. Keep your core tight and do not let your hips sag.
Note: Make sure you start with a low weight. Even though the weight may feel light, it will make a difference to the exerted effort. After a few repetitions, the weight will start feeling a lot heavier! It is better to start with a light weight and switch to a heavier weight later than to start too heavy and injure yourself.
Variation: Instead of switching hands between each plank punch, repeat the punches on one side before switching.
Goal: Aim to perform plank punches with weights at least 10x (both sides) without resting.