Wow this week is going so fast! Time needs to slow down a bit. I did this workout a few days ago with a friend and holy cow I can still feel my arm soreness. So I thought I would share it with you. This workout can be done at the gym or at home. I did it from home. I started with a mile warm up run, then weights, and finished with a mile cool down and stretch. It was great. I am still trying to enjoy all the outdoor running I can before I am stuck on the treadmill. Give it a try!
Arm Pyramid Workout
Warm Up: Jog, Bike, Row or Elliptical for 3-5 minutes.
Sets of 10, 12, 15, 12, 10 using a moderate size weight unless specified
Arm Circles (using a light weight)
Standing Bicep Curls
Lateral Raise (may
Dumbbell Bench Press
Bent Over Rows
Cool Down and Stretch
I followed it up with my new favorite protein shake.
Vanilla Shakeology, coconut water, ½ a frozen banana, 1 tablespoon almond butter and ice. SOOOO GOOD!!!!
Happy Monday everyone! I hope you all had a great weekend and Mother’s Day. Tomorrow will be day 10 of the planks and tanks 30 day workout! How is everyone doing on the challenge? If you haven’t joined in on the planks and tanks (tops) challenge you should! Day 10 through 20 we will start increasing the time for each exercise. Feel free to increase the time more if you feel you need that extra challenge! Or if you need to decrease the time or modify your plank and drop to your knees that is fine too! The plank is one of the best exercises we can do to strengthen our core! Why not add in some arms too. You wont find just planks in the next 10 days of the workout. Here is a link to the entire workout: http://4livingthewrightway.com/2016/05/01/planks-and-tanks-30-day-workout/
The video below will show you the next set of exercises. Have a great week!
Hi Guys, for the boot camp class I teach we are starting a May challenge. I chose to call it Planks and Tanks. Kinda catchy huh. Not Army tanks, but tank top arms. Summer is right around the corners and some of my participants have upcoming trips to Hawaii and other fun vacations planned. So we are going to be focusing on upper body and core. We will still be doing our total body workouts each day but we will be adding in this fun challenge. In this challenge I am trying to avoid the challenge where you hold plank for a certain amount of time. I am focusing on more variety and incorporating upper body strength as well. The goal is to try to increase time toward the end of the challenge and most importantly to push yourself.
A few notes on proper form. I see a lot of people in my classes who do not have the proper form when doing plank and other exercises.
Here are a few tips for great form when doing planks:
Keep your body in one straight line. Your body should be aligned straight with your ears, shoulders, hips, knees, and ankles all in the same plane of your body.
Tighten your midsection. Imagine a wet towel and you are wringing out water.
Don’t let your hips sag and your butt lift up into the air. Keep your core tight.
Make sure your elbows are positioned directly under your shoulders, look down at the floor, and keep your fingers spread wide.
If you cannot perform planks or push ups with proper form for the amount of time suggested feel free to modify by coming to your knees if needed or doing wall push ups.
There are several videos out there on YouTube if you still need to work on that perfect form.
Day 1 Low Forearm Plank
Day 2 Side Plank (do both sides)
Day 3 Push Ups
Day 4 Extended Arm Plank
Day 5 Reverse Plank
Day 6 Plank Up Downs
Day 7 Tricep Dips
Day 8 Plank Shoulder Taps
Day 9 Low Forearm Plank with a Hip Dip Each Side
Day 10 Tricep Push Ups
Day 11 Spider Plank (plank with a knee to outer elbow each side)
Day 12 Plank Jacks
Day 13 Wide Push Ups
Day 14 Side Plank with added leg lift (both sides)
Day 15 Plank Hops
Day 16 Power Push Ups
Day 17 Extended Arm Plank Hold
Day 18 Forearm Plank Hold
Day 19 Push up and rotate to side plank (each side)
Day 20 Reverse Plank
Day 21 Plank Up Downs
Day 22 Tricep Dips
Day 23 Plank Reach (extend opposite arm and opposite leg)
Day 24 Low Forearm Plank with a Hip Dip Each Side
Day 25 1 Push Up 2 Plank Jacks (45 Seconds)
Day 26 Spider Plank
Day 27 Power Push Up (narrow and wide)
Day 28 Plank Knee to Opposite Elbow
Day 29 Forearm Plank Hold
Day 30 Extended Arm Plank Hold
For the first 10 days you will perform each exercise for 30 seconds. For the next 10 days 45 seconds and the final 10 days 1 minute. Depending on your fitness level you may want to increase or decrease your time. Be sure to challenge yourself. Remember CHALLENGE BECOMES CHANGE!
This morning my friend Rachel and I changed our run up a bit. We usually just meet and go for a longer run or do hill repeats. We wanted to incorporate and arm workout while still getting a few miles in. This was a great workout. I will definitely be feeling my arms tomorrow.
Start off with a 1 mile warm up run. Then complete the strength exercises using heavy weights. Weights should be heavy and you should have a hard time getting in all of the reps. You may need to go to a lower weight to finish. First set complete 12 reps, second set 10 reps and final set 8 reps. Between each set do the running workout.