Planks galore
This work out is great for strengthening your core and upper body. This will put work on your arms.
When you get to section 2, make sure that you go through all the exercises one time before doing the next repetitions for each activity. This will allow rest for your arms. I would recommend breaking in between each section, but if needed, take a break. Do what your body will allow, but don’t cheat yourself if you know you can push it. I would like you to try and finish the whole workout, so make that your goal.
(This workout does not require weights, and can be done just about anywhere, the home, the gym, or the park...)
When you get to section 2, make sure that you go through all the exercises one time before doing the next repetitions for each activity. This will allow rest for your arms. I would recommend breaking in between each section, but if needed, take a break. Do what your body will allow, but don’t cheat yourself if you know you can push it. I would like you to try and finish the whole workout, so make that your goal.
(This workout does not require weights, and can be done just about anywhere, the home, the gym, or the park...)
Warm up
ExerciseStanding Leg Kick
Standing Leg Twist High knees Sumo Knees Burpies Push ups |
WeightsBW
BW BW BW BW BW |
Repetitions12
12 20 Seconds 20 Seconds 10 10 |
Sets2
2 2 2 2 2 |
Section 1
|
Squat with sumo lift
Body hops (center only) Mountain Climbers Rowers Sit ups |
BW
BW BW BW BW |
20
6 15 Seconds 20 20 |
2
2 2 2 2 |
Section 2
|
Plank on Forarms
Seated Wake up daddy
Regular Crunch 90 Degree Crunch Toe touches Plank in Push up Pos.
C-Twist
C-Crunch Leg Lifts |
BW
BW BW BW BW
BW BW BW BW
BW BW BW BW
BW BW |
20 Seconds
10 10 15 seconds 20
20 20 20 15 Seconds
10 Seconds 10 20 20
20 10 |
2
2 2 2 2
2 2 2 2
2 2 2 2
2 2 |
Section 3
|
Plank
Superman Holds Bridge 6 Inches |
BW
BW BW BW |
15 Seconds
15 Seconds 15 Seconds 15 Seconds |
1
1 1 1 |