I went to a fitness seminar tonight and learned that I can hold onto dumbbells on the floor for straight arm planks instead of palms flat.
Try using light dumbells and lifting them alternately while holding the plank. Haven't done that in a while, but it on our fitness manager's list of favourites.
.....Nancy The road to hell is paved....... run trails!
MM #6177
Like this, right?
I think it'll take a while until I get to those huge weights, but maybe next time.... right after the extended planks, sure...
Did all these barefoot this morning. The side planks were more challenging, even on a yoga mat. The spinal twists felt nice at the end though. 9:45 total for the timed parts, if my math is correct.
3x :45 forearm prone2x :45 forearm side w/arm twist, staggered legs1x :45 forearm prone1x :60 straight arm prone (holding dumbbells), single leg lift & hold2x :45 bird-dog crunches (elbow to knee), 10x each side1x :30 forearm prone, single leg left & hold1x 1:15 glute bridge w/marching knees1x :60 glute bridge double knee roll-in, feet on ball3x spinal twist, knees bent & feet against ball, untimed
who says life doesn't have a soundtrack?
Carolyn
I'm late to the plank party but I'm jumping in now that I'm home from vacation!
I hammered down the trail, passing rocks and trees like they were standing still.
MM #5615
60 seconds forward + 30 seconds each side
Marathon Maniac #957
2 x 30 seconds front
2 x 30 seconds side
Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, "Bring it on, darlin', and don't be stingy with the jalapenos."
4 minutes total:
2 X 30 seconds right side
2 X 30 seconds prone, on forearms
2 X 30 seconds left side
2 X 30 seconds reverse plank, straight arms
1x :45 forearm prone
1x :30 forearm prone (stopped the timer too soon, oops)
2x :45 forearm prone
2x :60 forearm side w/arm twist (:15 hold, then 10x twist)
1x :60 forearm prone w/leg lift (:15 both legs, :15 right leg up, :15 both legs, :15 left leg up)
2x :60 straight arm prone (1st set holding dumbbells)
2x :45 bird-dog crunches (10x/side)
1x :60 forearm prone
1x :60 glute bridge w/marching knees (10x/side)
1x :90 glute bridge lift & double knee roll w/feet on ball (10x)
12:45 total
I think I'm remembering why I used to teach core....
1x :45 forearm prone 1x :30 forearm prone (stopped the timer too soon, oops) 2x :45 forearm prone 2x :60 forearm side w/arm twist (:15 hold, then 10x twist) 1x :60 forearm prone w/leg lift (:15 both legs, :15 right leg up, :15 both legs, :15 left leg up) 2x :60 straight arm prone (1st set holding dumbbells) 2x :45 bird-dog crunches (10x/side) 1x :60 forearm prone 1x :60 glute bridge w/marching knees (10x/side) 1x :90 glute bridge lift & double knee roll w/feet on ball (10x) 12:45 total I think I'm remembering why I used to teach core....
Dang - OM is doing planks I never heard of before!
Jan. 18
2 X 120 - front planks
1 X 120 - glute bridge
1 X 120 - glute bridge on stability ball
Jay
Without ice cream there would be darkness and chaos.
OM.... somehow missed your dumbell pics. We only have done the bottom left move.... just picking them up and putting them down, no twisting.
4 minutes again today....
2 X 30 seconds right side, with leg raises
2 X 30 seconds prone on forearms, with alternating leg raises
2 X 30 seconds left side, with leg raises
1/18/13 - Just saw the thread...
2 x 60 Front plank
1 x 30 left side
1 x 30 right side
1 x 30 extended plank
1 x 30 reverse plank straight arm
1 x 30 revers plank no arms (head propped about 10 inches up)
Ray
Just to be clear, I'm not lifting any of those dumbbells! They're on the floor and I'm using them like those push-up grips. Also, the bird-dog stuff is what's commonly called opposite aero and leg extension, so I'm sure you know those, Jay.
2x :60 forearm prone4x :30 forearm side, stacked legs1x :60 forearm prone1x :60 glute bridge w/marching knees (10x/leg)2x :30 glute bridge w/single leg lift (10 reps)1x :30 double straight leg raise (10 reps)
7:30 total
4 more minutes
30 seconds each right, prone, left and reverse. Rinse, repeat.
Nuttin' special.