Author: Hilde

HOW TO…

1. Get into a High Plank position, make sure your hands are right under your shoulders.
2. Rotate your torso, starting with your hips, moving off the toes onto the side of your feet.
3. Bring the upper arm all the way back down under your body, while keeping your hips in position.
4. Reach as far down under your body as possible without losing your balance.
5. Hold for 3 seconds.
6. Move back into the side plank position, and then move back into the high plank position.
7. Now move to the side plank on the other side, and move your other arm under your body (imagine you are trying to reach something behind you).
8. Hold for 3 seconds again before moving back into the side plank, followed by the high plank position.

Progression: Do a Thread-Through on either side for 10 times without pausing.

Variation: Too hard? Keep your feet apart, so you have more balance when rotating. Even easier, lower the bottom knee when you rotate, so it supports you from the ground up.

Challenge:
T-Plank on one side.
Thread-through on the same side.
Move to High Plank position.
T-Plank on the other side.
Thread-through on that side.
Back to High Plank position.
This is one set. Work your way up to repeat 5x.

HOW TO…

1. Get into a T-Plank position.
2. Instead of looking up, face forward.
3. Bring the upper arm all the way down over your head, curving it down.
4. Stabilize your position: (a) keep your hips high, and (b) keep the core tight.
5. Hold for 3 seconds.
6. Move back into the High Plank position.
7. Now move to the T-Plank on the other side, and move your other arm over your head and down.
8. Move back into a high plank and then back to your hands and knees.

Progression: Move into the Rainbow position and then raise your upper leg, holding the leg up for 3 seconds. Repeat on the other side.

Variation: Too hard? Keep your feet apart, so you have more balance when rotating. Even easier, lower the bottom knee when you rotate, so it supports you from the ground up.

Goal: Do a Rainbow on each side at least 10 times without resting.

Challenge:
Rainbow on one side.
Move to a High Plank position.
Do a push-up.
Rainbow on the other side.
This is one set. Work your way up to repeat 10x.

HOW TO…

1. Get into a High Plank position, make sure your hands are right under your shoulders.
2. Rotate your torso, starting with your hips, moving off the toes onto the side of your feet.
3. Bring the arm up and open up your chest.
4. Stack your feet on top of each other.
5. Stabilize your position: (a) keep your hips high, (b) keep your arms straight, and (c) look up.
6. Hold for 3 seconds.
7. Move back into the High Plank position.
8. Next, repeat to the other side.

Progression: Make a T-Plank, and then raise your upper leg, holding the leg up for 3 seconds. Repeat on the other side.

Variation: Too hard? Keep your feet apart, so you have more balance when rotating. Even easier, lower the bottom knee when you rotate, so it supports you from the ground up.

Goal: T-Plank on each side for 30 seconds without resting.

Challenge:
T-Plank to the right side.
Move to a High Plank position.
Do a push up.
Do a T-Plank to the left side.
This is one set. Work your way up to repeat 10x.

HOW TO…

1. Get into a Lower Plank position.
2. Now lift your right leg and move it outwards.
3. Stabilize your position: (a) tighten your core, (b) keep your lift leg straight and just off the floor, and (c) keep your elbows under your shoulders.
4. Hold for 3 seconds.
5. Lower your right leg and move it back next to your left leg.
6. Next, repeat with your left leg.

Progression: Perform a hanging leg raise on each side, holding the leg up for 10 seconds. Rest for 5 seconds and repeat two more times.

Variation: Too hard? Start with only lifting your leg, not moving it outwards.

Goal: Hanging leg raise on each side for 10 seconds without resting.

Challenge:
Hanging leg raise right leg.
Go to Forearm Plank.
Move into a High Plank.
Move back into a Forearm Plank.
Hanging leg raise left leg.
This is one set. Work your way up to repeat 10x.

HOW TO…

1. Get down on your hands and knees in front of a step-up or footrest.
2. Get into a High Plank, with your toes on the step-up or footrest.
3. Stabilize your position: (a) move your hands under your shoulders so you feel stable, (b) tighten your core, and (c) try not to raise your butt in the air.
4. Now lift and move your left hand away from your right hand, and put it down a little further.
5. Next, lift and move your right hand closer to your right hand.
6. Keep repeating this hand-walking movement, while keeping your toes on the step-up or footrest.
7. Stop when you have made a circle.

Progression: Complete a circle in both directions.

Variation: Too hard? Skip using a step-up or footrest. Make a regular High Plank and then move around on your hands.

Goal: Complete a full circle.

Challenge:
Walk around the world in one direction.
Pause for 10 seconds.
Walk around the world in the opposite direction.
Pause for 10 seconds.
Repeat until you have made 3 circles in each direction.

HOW TO…

1. Get down on your hands and knees in front of the wall, facing away from the wall.
2. Put your hands a little in front of your shoulders.
3. Put your right leg on the wall (make sure not to put it too high, not higher than shoulder height, so you stay horizontal).
4. Next, put your left leg on the wall at the same height as the right leg.
5. Stabilize your position: (a) keep your back straight, (b) keep your feet flat against the wall.
6. Hold this position for a few seconds.
7. Lower your left leg to the floor.
8. Lower your right leg to the floor.

Progression: Perform the Wall Plank, and while in the planking position move your legs up one by one, while at the same time moving your hands a little closer to the wall. This will shift the focus from the core to the arms.

Variation: Too hard? Use a step-up or footrest to support your legs. This will help your arms and shoulders get used to the position first.

Goal: Hold the position for up to 30 seconds.

Challenge: Hold wall plank for 10 seconds, return to starting position, rest for 10 seconds (repeat 5x).

HOW TO…

1. Position yourself into High Plank.
2. Stabilize your position: (a) head not sinking between your shoulders, (b) holding abs tight, and (c) not letting hips sink closer to the ground.
3. Lift your right arm straight to the side, palm down.
4. Hold this position for 3-5 secs.
5. Return to starting position.
6. Switch sides.

Progression: Perform the Lateral Arm Raise Plank (both sides), and then rest in the starting position (High Plank) 5-10 secs before you do the next one.

Variation: Too hard? Perform the Lateral Arm Raise (both sides), and then rest by lowering your knees to the ground while in the starting position (High Plank).

Goal: Lateral Arm Raise 10x (each side) without resting.

Challenge:
Lateral Arm Raise Plank 1x.
High Plank and do a push-up 1x.
This is one set. Work your way up to repeat 12x.

HOW TO…

1. Position yourself into Forearm Plank.
2. Lift up your right hand (elbow bent), and rotate to your side so you are in a side plank (your feet will turn slightly too, that’s ok).
3. Hold for about 3 secs and then return to starting position.
4. Switch sides.

Progression: Perform the Rotating Plank (both sides), and then rest in between by holding the Forearm Plank (starting position) for 5-10 secs before you rotate again.

Variation: Too hard? Lower your knees to the ground as you rest during the starting position.

Goal: Plank Rotate 10x (each side) without resting.

Challenge:
Rotating Plank 1x.
Go to Forearm Plank and Plank Jack 3x.
This is one set. Repeat 12x.

HOW TO…

1. Position yourself into High Plank.
2. Simultaneously cross your right hand toward the left as you step your left foot out to the left.
3. Next, simultaneously step your left hand and right foot to the left, returning to the plank position.
4. Basically, your hands move together as your feet step apart.
5. Take two more steps in this direction.
6. Change directions and perform the ‘walk’ again 3 times.

Progression: Perform the ‘walk’ 3x. Rest by lowering your knees to the ground before changing directions.

Goal: Plank Walk 12x (6x per direction).

Challenge:
Plank Walk to the left (or right).
Do a push-up.
Plank Walk to the other side.
Do a push-up.
This is one set. Repeat 12x.

HOW TO…

1. Position yourself into High Plank.
2. Stabilize your position: (a) head not sinking between your shoulders, (b) holding abs tight, and (c) not letting hips sink closer to the ground.
3. Lift your right leg off the ground as you bring your left hand forward.
4. Return to starting position.
5. Switch sides.

Progression: Perform the Superman Plank (both sides), and then rest 5-10 secs before you do the next one.

Variation: Too hard? Perform the Superman Plank (both sides), and then rest by lowering your knees to the ground in between each exercise.

Goal: Superman Plank 10x (each side) without resting.

Challenge:
Superman Plank 1x.
Go to Forearm Plank.
Superman Plank 1x.
This is one set. Repeat 12x.