Rocco 30 NO EXCUSE, NO WEIGHTS CHALLENGE DAY 5 25 Bicycles Crunches 25 Russian Twists 25 Plank Knee Dive 25 Side Plank Hip Dips 1 minute side planks each side 1 minute Regular Plank 1 minute Elevated Plank 25 Stepping 25 Crunches 1 minute Superman Bicycle Crunch: Laying flat on your back with your hands by your ears, elevate your legs to a 90-degree angle, says personal fitness trainer Kyla Gagnon based in Victoria, B.C. Next, bring your left knee towards your chest and twist your right elbow to meet it. Repeat this on the other side. Also, as you bring one leg in, stretch the other one straight out. Russian Twist: Begin in a seated position with bended knees and flat feet. Lean back slightly with a strong straight back and get into a comfortable position, contracting your ab muscles. Stretch your arms out in front of you and twist the torso from side to side. For more intensity, tap the floor to the right of your hip and then the left side. To further increase difficulty, lift your feet off the floor or use a weighted medicine ball in your hands. Plank Knee Drive: In either the low (elbows touching the ground) or high plank, bring your right knee out and try to touch your right elbow. Gagnon suggests doing 10 to 15 reps per leg to start and always remember to bring your body back into the original plank position before the "drive." Side Plank Hip Dips: Another variation of the plank exercise, start in a side plank position with your elbows touching the ground. Drop your hips to touch the floor as you inhale and exhale while bringing them back up. Gagnon suggest 10 to 15 times per side. Side Plank: Using one arm, either your forearm or your hand, line it up beneath your armpit and stack your feet on top of one another. Ideally, you want to create a “T” shape with your body. Stability Ball Plank: Using a stability ball, place your elbows and forearms on the ball. After you regain your balance, try to hold a plank position for two to five minutes. Elevated Plank: Again, in a low or high plank, use an elevated surface like a bench, step or ball, and continue holding your plank for two to five minutes. High Plank From The Hands: Get your body into a push-up position but hold it up. Place your hands directly beneath your armpits and keep your legs straight. Gagnon adds that your belly button should be sucked up into your spine, creating a strong flat back. Tiziana Lo Portow Plank From Elbows: Place your elbows and forearms on the floor beneath your armpits and lift your body off the floor with your legs straight. Hold this position for one to three minutes. Deadlift: Stay with your legs shoulder-width apart and slightly bend your knees into a squat position. Using a kettleball or weights, bring your weights in front of you with your arms forward and bring them back slowly.
Posted on: Fri, 12 Jul 2013 15:01:53 +0000