Tag: weights

Day 93 – Plank Lateral Arm Raise with Weight

Plank Lateral Arm Raise with Weight

Plank Lateral Arm Raise with Weight

In the plank lateral arm raise with weight, the dumbbell is used again to train your arms and shoulders. This exercise is more difficult, since the extended arm challanges the balance of the planking position.

HOW TO…

  1. Position yourself into a High Plank position. Position the dumbbell next to your hands.
  2. Pick up the dumbbell with one hand and lift your arm while keeping it straight.
  3. Raise the arm until it is at the same height as your shoulders. Try to keep a 90 degree angle with your body.
  4. Hold for a second, and then slowly lower your arm again.
  5. Position the weight on the floor, and then pick it up with the other hand.
  6. Repeat the lateral arm raise on the other side.

Note: You can use either one dumbbell and move it from one hand to the other, or use two dumbbells and position them next to each hand.

Variation: Instead of switching hands between each plank tricep row, repeat the tricep rows on one side before switching. Be aware that your planking pose will be harder to hold since the extended arm with weight disrupts the balance more than the other arm lift planking exercises.

Goal: Aim to perform the plank lateral arm raise with weight at least 10x (both sides) without resting.

Day 92 – Plank Elbow Raise with Weight

Plank Elbow Raise with Weight

Plank Elbow Raise with Weight

In the plank elbow raise with weight, the lift of the arm is horizontal rather than vertical. This will train the upper-arm and shoulder muscles.

HOW TO…

  1. Position yourself into a High Plank position. Position the dumbbell next to your hands.
  2. Pick up the dumbbell with one hand and pull up your hand and elbow.
  3. Your hand, elbow, and shoulder should be at the same height in the lifted position.
  4. Hold for a second, and then lower the arm again.
  5. Put the weight on the floor, and position your hand in the original plank position.
  6. Repeat the plank elbow rais with weight on the other side.

Note: Try to limit the movement of the hips. The body will tend to automatically lift the left hip if you lift your left arm. Minimize the core movement as much as possible, just enough to keep your balance in the one-arm plank.

Variation: If the exercise is too difficult at first, spread your legs a bit more and place your feet further apart. This will help keep the balance when you plank on one arm.

Goal: Aim to perform the plank elbow raise with weight at least 10x (both sides) without resting. You can do the 10 repetitions on one side and then switch, or alternate between arms with each repetition.

Day 91 – Plank Dumbbell Drag

Plank Dumbbell Drag

Plank Dumbbell Drag

There are a number of variations to the plank dumbbell drag exercise. In this version, we use a low plank, but you can also perform the exercise on a high plank.

HOW TO…

  1. Position yourself into a Low Plank position. Position the dumbbell between your elbows.
  2. Pick up the dumbbell with one hand and move your hand outwards. Keep your hand low during the movement.
  3. Once you reach your maximum arm extension while still being able to hold the low plank, start moving your hand back in.
  4. Position the dumbbell next to the elbow of your other arm, and then position your arm into the low plank position again (both elbows on the floor, hands next to each other).
  5. Now repeat the same movement with the other arm. Pick up the weight, and move it outwards and back inwards.
  6. During the plank dumbbell drag, it is important to keep form. Don’t move the arm out so far that you lose your plank pose.

Note: Since you are on your elbows, it is best to use a yoga mat. This also helps in coordinating your movements and arm and leg positions.

Variation: Too difficult? Move your feet apart a bit further to make it easier to keep your balance when you move your arms.

Goal: Aim to perform the plank dumbbell drag at least 10x (both sides) without resting.

DAy 90 – Plank Tricep Row with Weight

Plank Tricep Row with Weight

Plank Tricep Row with Weight

Using dumbbells during a planking exercise allows us to increase the focus on a specific muscle group. In the case of the plank tricep row with weight, we train the back of the upper arms. Get rid of those flabby arms!

HOW TO…

  1. Position yourself into a High Plank position. Position the dumbbell next to your hands.
  2. Pick up the dumbell with one hand and pull up your elbow until it is horizontal (or a little higher). Keep the dumbbell parallel to your body.
  3. Now straighten your arm by lifting your hand. Your upper arm should stay in the same position.
  4. Once straight, bent the arm again, and then lower your hand to the floor.
  5. Position the weight on the floor, and then pick it up with the other hand.
  6. Repeat the tricep row on the other side.
  7. As with the previous planking exercises with weights, look towards the floor, and not forward.

Note: Using a light weight and doing more repetitions will help wtih the muscle toning. Using a heavy weight will limit the number of repetitions you can do and also increase the risk of injury.

Variation: Instead of switching hands between each plank tricep row, repeat the tricep rows on one side before switching.

Goal: Aim to perform the plank tricep row with weight at least 10x (both sides) without resting.

Day 89 – Plank Bicep Curl with Weight

Plank Bicep Curl with Weight

Plank Bicep Curl with Weight

HOW TO…

  1. Position yourself into a High Plank position. Position the dumbbell next to your hands.
  2. Pick up the dumbell with one hand and pull up the weight towards your shoulder. Make sure the dumbbell is horizontal to maximize the effect on your biceps. You need to rotate your arm during the lift to achieve this.
  3. Hold for a seconds and then lower your arm.
  4. Position the dumbell on the floor, and now pick it up with the other hand.
  5. Bring your other hand with the weight repeat the bicep curl on that side.
  6. Lower your arm again.
  7. Keep your body straight during the plank bicep curl with weight exercise, look towards the floor, and focus on your breathing.

Variation: Instead of switching hands between each plank bicep curl, repeat the multiple bicep curls on one side before switching to the other side.

Goal: Aim to perform the plank bicep curl with weight at least 10x (both sides) without resting.

Day 88 – Plank Punch with Weight

Plank Punch with Weight

Plank Punch with Weight

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…

  1. Position yourself into a High Plank position. Position the dumbbell next to your hands.
  2. Pick up the dumbell with one hand and PUNCH forwards.
  3. Lower your arm.
  4. Position the weight on the floor, and now pick it up with the other hand.
  5. Bring your other hand with the weight up and PUNCH forwards.
  6. Lower your arm again.
  7. 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.