Masters Running

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JANUARY Plank Challenge 1/14 - 1/20 (Read 242 times)

    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. Joking

    .....Nancy The road to hell is paved....... run trails!


    MM #6177

       

      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. Joking

      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... Roll eyes

       

      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 prone
      2x :45 forearm side w/arm twist, staggered legs
      1x :45 forearm prone
      1x :60 straight arm prone (holding dumbbells), single leg lift & hold
      2x :45 bird-dog crunches (elbow to knee), 10x each side
      1x :30 forearm prone, single leg left & hold
      1x 1:15 glute bridge w/marching knees
      1x :60 glute bridge double knee roll-in, feet on ball
      3x spinal twist, knees bent & feet against ball, untimed


      MM #5616

        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

               

              .....Nancy The road to hell is paved....... run trails!


              MM #6177

                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....

                   

                  .....Nancy The road to hell is paved....... run trails!

                  coastwalker


                    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

                      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

                      2 X 30 seconds reverse plank, straight arms

                       

                      .....Nancy The road to hell is paved....... run trails!

                        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


                        Ray

                         


                        MM #6177

                          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. Wink


                          MM #5615

                            60 seconds forward + 30 seconds each side

                             


                            MM #6177

                              2x :60 forearm prone
                              4x :30 forearm side, stacked legs
                              1x :60 forearm prone
                              1x :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.

                                .....Nancy The road to hell is paved....... run trails!

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