Motivation Monday Workout

Here's a quick stand alone plank workout for when you're short on time. Every move shown here is targeting many muscle groups. Have fun!

Watch the video, and then print this out (below) if you need help remembering it!

Plank Workout,  4-5 Rounds :
• Right Side: Kneeling Side Plank OR Side Plank  +  10 Torso Rotations
•Plank → Inchworm to Forward Fold → Chair Squat → Inchworm return to Plank → Up/Downs
Hold the Plank and your Squat for 3-5 breaths.
Do one WHOLE rounds of Up/Downs (like I show in the video).

•Left Side: Kneeling Side Plank OR Side Plank  +  10 Torso Rotations
•Plank → Inchworm to Forward Fold → Chair Squat → Inchworm return to Plank → Up/Downs
Hold the Plank and your Squat for 3-5 breaths.
Do one WHOLE rounds of Up/Downs (like I show in the video).

For options, I show Kneeling Side Plank first (if you don't have a yoga block, use a stack of books!), and then towards the end of the clip, a full Side Plank. Choose the one you are more stable in…and you should really be a master of a standard Plank before doing anything too jazzy with a Side Plank. Remember that shoulder stability is key to a side plank to avoid injuring your shoulder. Strong core and leg muscles are necessary as well, especially with the Torso Rotations (squeeze those abs!). Just more proof that Planks of all varieties are amazing for your entire body!

If you’re able to hold a Side Plank in a safe, sturdy way, then feel free to add a little weight. Here I have a 10lb weight. Just kidding, it’s a 3... just add teeny bit of weight (if you don't have a light weight, just use a water bottle!) so that you are still very much in control of your movements. Never use momentum... instead move slowly and with control.

Love & Light.


(Happy Music: HolFix - Daily Adventures by HolFix)

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