Author: Hilde

HOW TO…

1. Position yourself into Forearm Plank.
2. Lift your right leg and bring your knee as close as you can towards your right elbow.
3. Extend your right leg back, returning to starting position.
4. Now lift your left leg and bring your knee as close as you can towards your left elbow.

Note: You don’t need to look to the side as you perform this exercise 🙂 You can keep looking straight down.

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

Variation: Too hard? Perform the Spiderman Plank (both sides), while on a High Plank position. Rest by lowering your knees to the ground in between each spiderman exercise.

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

Challenge:
Spiderman Plank 1x.
Go to High Plank.
Plank Jack 1x.
This is one set. Repeat 12x.

HOW TO…

1. Position yourself into High Plank.
2. Bring one hand up and PUNCH forwards.
3. Lower your arm.
4. Now bring your other hand up and PUNCH forwards.
5. Lower your arm again.
6. As you plank punch, ensure that your hips are NOT sagging or lowering to the ground. Also, do not let your body sway too much from side to side as you perform the punches.

Progression: Perform 1 plank punch exercise (both sides), lower your knees to the ground and rest 5 secs. Go back up and do another plank punch exercise, rest again, and so on.

Variation: Too hard? Go into High Plank, and then lower your knees to the ground. Plank Punch while in this position. Go into Full High Plank (knees off the ground) only when you’re ready.

Goal: Aim to perform Plank Punches at least 10x (both sides) without resting.

Challenge:
Plank Punch 1x.
Lower tor Forearm Plank.
Plank Punch in this position 1x.
This is one set. Repeat 12x.

HOW TO…

1. Position yourself into High Plank.
2. Bring your right hand up and tap your left shoulder.
3. Lower your arm.
4. Now bring your left hand up and tap the right shoulder.
5. Lower your arm again.
6. As you shoulder tap, ensure that your hips are NOT sagging or lowering to the ground. Your body should form a straight line from your heels to your head.
7. Also, do not let your body sway too much from side to side as you perform the taps.

Progression: Perform 1 shoulder tap exercise (both sides), lower your knees to the ground and rest 5 secs. Go back up and do another shoulder tap exercise, rest again, and so on.

Variation: Too hard? Go into High Plank, and then lower your knees to the ground. Shoulder tap while in this position. Go into Full High Plank (knees off the ground) only when you’re ready.

Goal: Aim to perform Shoulder Taps at least 10x without resting.

Challenge:
Shoulder Tap 1x.
Plank Jack 1x.
This is one set. Repeat 12x.

HOW TO…

1. Position yourself into High Plank. Hold 5 secs.
2. Lower yourself  to Forearm Plank. Hold 5 secs.
3. Go back to High Plank, 5 secs.
4. Go back to Forearm Plank, 5 secs.

Progression: Speed is NOT the point here. Proper form is the key. As you go up and down, ensure that your head is NOT sinking into your shoulders (like a turtle). Aim to go up and down 10X.

Challenge:
Get into High Plank, then do a Plank Jack.
Lower yourself so Forearm Plank, and then do a Plank Jack again.
This is one set. Repeat 12x.

HOW TO…

1. Position yourself into High Plank.
2. Pull your right knee up and in toward your midsection.
3. As your knee draws to your chest, pull your abs in even tighter to be sure your body doesn’t sag or come out of its plank position.
4. Quickly straighten your right leg back to starting position as you pull your left knee up and in toward your midsection.
5. Continue to switch knees. Pull the knees in right, left, right, left—always switching simultaneously as if you’re “running”.

Progression: Mountain climb for 30 secs straight.

Variation: Too hard? Don’t increase your speed just yet. Instead of ‘running’, think of the movements as ‘marching’. That is… right knee up, bring it back, left knee up, bring it back, and so on.

Challenge:
Mountain climb for 30 secs.
Rest 10 secs.
This is one set. Repeat 6x.

HOW TO…

1. Position yourself into High Plank.
2. Lower yourself to Forearm Plank.
3. Slowly turn to your right side by… (a) turning your left arm to the right, (b) stacking your right leg on top of your left leg, and (c) placing your right hand on your waist.
4. Ensure that your hips are NOT sagging or lowering to the ground. Your body should form a straight line from your heels to your head.
5. Now, lower or ‘dip’ your hips to the mat.
6. Raise your hips again until your body performs a straight line.
7. Repeat 3x before you turn and switch sides.

Progression: Perform side plank dips on one side 10x before you switch sides. Speed is NOT the point here. Proper form and technique are the key.

Variation: Too hard? Lower or ‘dip’ your hips just a little bit (no need to touch the ground just yet).

Challenge:
Forearm plank for 10 seconds.
Side plank to the right, and dip 10x.
Return to starting position.
Side plank to the left, and dip 10x.
This is one set. Repeat 3x.

HOW TO…

1. Position yourself into High Plank.
2. Lower yourself to Forearm Plank.
3. Slowly turn to your right side by… (a) turning your left arm to the right, (b) stacking your right leg on top of your left leg, and (c) placing your right hand on your waist.
4. Ensure that your hips are NOT sagging or lowering to the ground. Your body should form a straight line from your heels to your head.
5. Slowly return to the starting position. Switch sides.

Progression: Perform alternating side planks as long as you can WITHOUT suffering proper form. If you can only do this for 5 secs, no sweat! Just do 5 secs, rest, return to position, do another 5 secs, rest, and so on.

Variation: Too hard? Do this while on High Plank.

Goal: Work your way up to continuously side planking until you’re able to side plank for 10x (5x per side).

Challenge:
Forearm plank for 10 seconds.
Side plank to the right, side plank to the left.
Forearm plank for 10 seconds.
This is one set. Repeat 3x.

HOW TO…

1. Position yourself into High Plank.
2. Inhale deeply and on your exhalation, slowly fold your body from the waist until you’re able to see your feet.
3. Make sure your head is aligned with your spine, and do not let your arms squeeze your head.
4. Keep this pose for a few breaths and then slowly return to High Plank.

Progression: Perform the dolphin as long/often as you can WITHOUT suffering proper form.

Goal: Work your way up to doing HighPlank-Dolphin-HighPlank for 60 seconds minimum.

Challenge:
While on the dolphin pose, lift your right leg up into the air. Switch legs.
Slowly return to High Plank.
This is one set. Repeat 5x.

HOW TO…

1. Position yourself into High Plank.
2. Lower yourself to Forearm Plank.
3. Without breaking the alignment of your body, extend your right arm forward.
4. Return to position, switch arms.

Progression: Perform arm extensions as long as you can WITHOUT suffering proper form. If you can only do this for 5 secs, no sweat! Just do 5 secs, rest, return to position, do another 5 secs, rest, and so on.

Goal: Work your way up to continuously arm extending for 30 seconds minimum.

Challenge:
Low plank for 30 seconds.
Arm extensions for 30 seconds, rest 10 seconds.
This is one set. Repeat 3x.

HOW TO…

1. Position yourself into High Plank.
2. Just like a normal jumping jack… jump your legs out wide and then quickly jump them back together.
3. Jump as quickly as you want, but keep your pelvis steady, and don’t let your booty rise toward the ceiling (proper alignment, alignment, alignment!).

Progression: Perform leg jacks as long as you can WITHOUT suffering proper form. If you can only do this for 5 secs, no sweat! Just do 5 secs, rest, return to position, do another 5 secs, rest, and so on.

Goal: Work your way up to doing plank jacks for 30 seconds minimum.

Variation: Want it harder? Do this while on a Low Plank 😊

Challenge:
High plank for 30 seconds.
(High) Plank leg jacks for 15 seconds.
(Low) Plank leg jacks for 15 seconds, rest 10 seconds.
This is one set. Repeat 3x.