Tag Archives: circuit

Plank Circuit v2.0

How did you like the plankety-plank plank plank circuit from last week?

I have a few more plank variations for you this week so you can continue to challenge yourself.  If you’re not feeling like you’re ready for these harder variations, keep at the other circuit for another week or two.  Bookmark this post, and come on back when you’re ready!

Grab a yoga mat or get to a rug or carpet, and let’s get going.  There are modifications described in each of the four videos.

All levels: Start with 2 circuits.  Add a 3rd if you’re up for it.

If you’re a beginner, I suggest starting with 30 seconds per plank, with 30 seconds rest.

If you’re an intermediate, go for 45 seconds per plank, 30 seconds rest.

Advanced?  Give yourself a challenge: 1 minute per plank, 30 seconds rest.

 

 

 

Happy planking!

Let me know how it goes!

 

 

Plank-ety Plank Plank Plank

Only have time to do one exercise?

Make it a plank.

Why?

When you plank, you engage all of the muscles of the abdomen, the chest, and the low body.  While increasing static strength in the whole body, you also forge mental fortitude as you push yourself to hold planks for longer each time.  Doing planks regularly can help improve your posture, develop core strength that will translate into gains in your other fitness endeavors, and they make you feel like a super strong beast!

Another reason the plank is such a great exercise is that it is nearly endlessly modifiable.  It can be made easier for beginners and more challenging for advanced exercisers.  It can be done in multiple planes, thereby working the front, back, and side body depending on the variation.  The videos below include options for modifying each plank to your ability level.

Don’t believe me?  Grab a yoga mat or get to a rug or carpet, and let’s get going.

All levels: Complete 3 circuits

If you’re a beginner, I suggest starting with 30 seconds per plank, with 30 seconds rest.

If you’re an intermediate, go for 45 seconds per plank, 30 seconds rest.

Advanced?  Give yourself a challenge: 1 minute per plank, 30 seconds rest.

 

 

 

The best part about this circuit is that you can do it every day.  You can do it in front of the TV.  You can challenge your kids to do it with you.  You can do it in your regular clothes, and you won’t need a shower afterwards.

Go ahead.  Give yourself 10 minutes and get your plank on!

Let me know how it went for you!

P.S. I’ll be back next week with another plank workout.  You’re going to love it.

 

 

Hold it! A Static Circuit Workout

yoga-pose-plank-pose-405-2

For those of you deep into the January doldrums, for whom the enthusiasm for the New Year and all of its promise has already waned, I offer to you today a simple but effective workout.

And while it may not instantly transport you to a beach with a beautiful, golden-lit sunset, it probably will make you feel better.

Baby steps, people.

This workout is a static circuit.

Static?  What’s that about?

Each of the five exercises in this circuit don’t require any movement.  You simply hold the body form– this type of exercise is known as an isometric exercise because even though the muscle isn’t moving through a range of motion, it is still under stress (this is a good thing) which is necessary for muscle growth.

This workout is five exercises done one right after the other, three times through.  The total workout time is fifteen minutes.

The first circuit is 30 seconds/exercise.

The second circuit is 60 seconds/exercise.

The third circuit is 90 seconds/exercise.

That’s right…it gets harder as you get more tired.

(How delightfully wicked of me!)

In order, the exercises are: plank, wall sit, v-sit, cobra, bridge (lift & hold).

If you know how to do those exercises, rock and roll.  If you don’t click on each one to be taken to a short video with Yours Truly espousing form cues and tips for modifications.

Let me know how you liked this workout.  Sometimes not moving much is a harder workout than you’d expect!

Good health and great happiness to you!