5 Different Plank Exercises

I've been a certified personal trainer for almost six years, but my personal experience with exercise goes way back to college, really. That's when I first got into it. And when I think back to all of the workouts I've done, there is clearly a short list of go-to exercises that always get the job done. Today, we'll talk about one of them: Planks.

Who doesn't love a good plank? We do them in every single one of my classes...with the exception of Spinning, obviously...and I make every single one of my clients do them, too. In fact, one of my clients is inspiring this post and she doesn't even know it.

A few weeks ago, she was telling me about an article she read in Muscle and Fitness Hers. (Good choice, lady! A shout-out because I know she reads Daily Dose.) It was a 30-day plank challenge that provided, you guessed it, 30 different planks. She brought the article in and I photocopied it.

I told her she might regret sharing the article with me. *Insert evil laugh (and a smile) here.* But I'm so glad she did because it reminded me of so many planks that I had forgotten about, and it also taught me a few new planks, too.

Seriously, if you're not doing planks, you should! They literally engage almost every muscle in your body. And no, it doesn't matter how long you can hold it. What matters more is that you try, and that you're doing so with the right form.

Here's what you need to remember: Keep your head, shoulders, hips, knees and ankles in one straight line. Tighten your abs and breathe deeply. Spread your fingertips apart to create a nice, solid base below your wrists. And finally, do your best to relax into the position without losing form.

10 seconds, 10 minutes...start where you can and build from there.
I promise you can do it, unless you have one of these contradictions:

• Wrist, shoulder , elbow or toe issues
• Low back pain
• Pregnancy in the second or third trimester
• Vertigo

Should any of the above apply to you, you'll need to proceed with caution. I'm not saying you CAN'T do planks, but you might want to ask for guidance before you try. Consult with your physician or a certified personal trainer. Both will be full of information.

If you don't have any of the aforementioned contraindications and you want to give planks a try, start with the basic plank position (shown above). Once you've mastered that pose, consider one of the following plank exercises:

1) Balancing Plank
It's as easy as lifting the opposite arm and leg at the same time. But it's not so easy to hold. Too much? Start with one arm. Or one leg. Gradually build up to both at the same time.

2) Tree Plank
Essentially, it's a side plank with your knee up in tree pose. You can also grab your leg. This, however, would be an advanced move that requires strength and flexibility. It's also known as a star side plank:

3) Stir the Pot
Oh, the exercise ball! Such a simple piece of equipment, and yet, it makes core exercises so evil! If you reference the picture above, it looks like a simple forearm plank on an exercise ball. But really, you're in motion as you "stir the pot." Translation: You move your forearms in a small circle.

4) Full Plank on Ball
So much harder than it looks! To progress, start with a BOSU (dome side down). Or maybe a medicine ball. Both of which put you closer to the ground and give you a slightly more stable surface on which to rest your hands.

5) Toe Tap Plank
Planking with your feet on the exercises ball can be a challenge in and of itself. But if you've mastered it, you might start toe-tapping the ground. Alternating sides, of course. Again, much harder than it looks because you can't lose control of the ball. You can do these without the ball to start, then move up to a BOSU (dome side up), then finally move up to the exercise ball.

Seriously, though...there are so many plank variations out there. More than 30, for sure. Some of them get tricky, so you need to be careful. Never work beyond your fitness level—that's where injuries happen. Push yourself, but don't push yourself over the edge.

Oh, and—don't forget that it's #wildworkoutwednesday!
Click the hashtag for more fitness inspiration.

Question: What's your favorite plank variation? What do you think is harder: Forearms or straight arms?

How do you find balance?

Disclaimer: The following post is sponsored by BOSU via my partnership with Fit Approach. All opinions are, of course, my very own.

If there's one thing we all need, it's a little balance. According to Merriam-Webster, balance is "the state of having your weight spread equally so that you do not fall." Or, "the ability to move or to remain in a position without losing control. And finally, balance is "a state in which different things have an equal or proper amount of importance."

The million dollar question: How do you find balance?

The answer will hopefully be revealed as we progress through Week 2 of the #BOSUStrong challenge with BOSU and Sweat Pink. (Last week, we focused on cardio.)We're going to stand on one leg, lunge and BOSU squat our way through the week. Remember this, though: Balance isn't just about the ability to stand on one leg. It's also about having the freedom to do what you love AND make healthy choices.

About sticking to your workouts AND finding time for fun.
About eating sweets and balancing them out with salads, too.
About working out at home when you can't make it to the gym.

Balance, man.
It's hard, right?

Here are 6 ways that I find balance:

1) I make time for myself by asking for it.
2) My favorite "me" time is running time.
3) My rule when it comes to a balanced diet is that moderation is key, and obsession is evil.
4) I make fitness a priority by also making it my profession.
5) When I get stressed or overwhelmed, my go-to is my family.
6) I do what I can to help my family stay balanced.

And here are 6 exercises that can help you improve physical balance and core strength:

1) Hip-Opener to Runner's Lunge (as seen in THIS video)
2) Warrior 3 (on or off the BOSU)

3) Walking Lunges
4) Squat to Knee Lift on BOSU

5) Seated Single-Arm Shoulder Press on Exercise Ball with Opposite Leg Lift

6) Plank on Flipped BOSU

If you've been participating in the #BOSUStrong challenge, great! Keep it up! If not, it's never too late for you to join the fun. The more you participate, the greater your chances of winning a prize (like a new BOSU). And, no...you don't have to have a BOSU to participate.

Here are this week's prompts. You an also find them HERE.
Use the following tags: #BOSUStrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach

Monday, 9/21: Let's see you stand on one leg. BONUS: It's #jumpjoymonday. Show us your best jump shot.

Tuesday, 9/22: #dropitlikeasquat BONUS: It's #treetuesday, so show off your best tree pose.

Wednesday, 9/23: Time to lunge it out! BONUS: How do you celebrate #workitwednesday?

Thursday, 9/24: Show off your favorite total-body balance move. #totalbodythursday BONUS: #tbt to that one time you really challenged your balance...

Friday, 9/25: #FreeFriday BONUS: It's also #forearmfriday, so plank it out!

Just one very important tip before I go: Please remember that, while the BOSU can be used dome-side down, you should never stand on the flat side. Hands only for safety reasons. I know, you can do it. But don't. Please?

Thanks.

Ten 30-Minute Workouts #workoutwednesday

I'm busy. You're busy. We are all super busy, right? Let's be honest...that's still not an excuse to NOT exercise. Right? We should all have time to exercise. It's honestly very easy to squeeze in a workout. They can be quick, yet still quite effective. You just have to make the most out of your window of opportunity. If 30 minutes is all you have, then a 30-minute workout is what you'll get. Here, ten 30-minute workouts that might get the job done for you:

I'm busy. You're busy. We are all super busy. Valid excuse for skipping a workout? Not always. We should all have time to exercise, right? It's honestly very easy to squeeze in a workout. They can be quick, yet effective, which is something a lot of people don't realize. You just have to make the most out of your window of opportunity. If 30 minutes is all you have, then a 30-minute workout is what you should aim for.

Here, a roundup of ten 30-minute workouts:

TOTAL BODY WORKOUTS
1) Firecracker Workout
"If you're traveling away from your gym, or if you don't feel like going to your gym, I give you the following workout that you can easily do on your own wherever you want to. You don't need any equipment!"

2) Total Body Ten
"There's nothing wrong with working by repetition, and you absolutely can tweak this workout to take that approach, but I challenge you to work by time and count your repetitions."

3) 30-Minute Backyard Workout
"When I did this workout, 30 minutes flew by me as if they were just 10 minutes. It's a go-go-go format."

4) Quick Kettlebell Workout
"Sure, it's only nine moves done three times, but that's the beauty of a kettlebell workout. I call it my 'quick and dirty' workout, because that's really what it is. Super quick, downright dirty to your muscles if you do all the moves correctly."

5) 30-Minute Kettlebell and BOSU Workout
"Remember, a kettlebell swing is NOT a squat. Hinge from those hips."

BODY SPECIFIC WORKOUTS
1) 30-Minute Upper Body Workout
"Most of the exercises are pretty straightforward. My guess is that you've heard of them before."

2) 30-Minute Upper Body and Core Workout
"Burn some muscles above the belt."

3) 30-Minute Lower Body Workout
"You can use this workout on its own for leg day, or combine it with an upper body/core workout for a 60-minute burner."

CARDIO MACHINE WORKOUTS
1) 30-Minute Hill and Flat #Treadmill Workout
"Not only are we heading up a hill with this one, we're playing a bit of an interval game and ending with a sprint. Triple whammy."

2) 30-Minute Lateral #Elliptical Workout
"If you don't have a lateral elliptical at your gym, request one. I'm serious. Even if you hate ellipticals, which I kind of do, the odds are very good that you'll love (or love to hate) the lateral."

For more workouts like this from bloggers like me, check out the Wild Workout Wednesday link-up on Annmarie's site, The Fit Foodie Mama!

Question: What is your least favorite piece of fitness equipment? The treadmill doesn't count.

Workout Wednesday: 30-Minute Upper Body and Core Workout

So here we are, halfway through the week (and on the downhill slide to a three-day weekend). Did I mention my return to work? I went back on Monday. Bittersweet, yes. But my job is incredibly flexible and my kids come to work with me, and for that I am extremely grateful. Still, that doesn't make it any easier or less stressful. I still have to get two kids out the door. Not exactly an easy feat. But, we're managing. I don't have any classes or clients on my schedule just yet, but that will change next week. So I've just been playing catch-up. And since my place of employment is a gym, I've been working out, too.

Monday: PiYo Live practice, 3.5 Miles running (31:02/8:52 per mile)

Tuesday: PiYo Live practice

Today, I did an upper body and core workout at the gym and tonight I've got a run scheduled. I don't normally double-up on the workouts, but the PiYo Live practice has been a bit heavy on the legs. I felt like I needed to burn some muscles above the belt. Here's what I did. It took about 30 minutes:

Some clarifications:

1) If you don't have a way to do hanging knee tucks, like from a bar or with ab straps, then you can modify with supine leg lifts on the floor. Or any core exercise that targets your "lower" abdominals.

2) 3-Way biceps curls are done one way per set. So, normal biceps curls for your first set. Take it wide on your second set, then narrow on your last set.

3) What's a pushup with kick-through? Here. Lemme just show ya...



Don't forget to alternate legs throughout each set of 12 repetitions. Seriously...this is my new favorite pushup variation! 

As always, please be smart when trying out new workouts. What works for me might not work for you. If it helps, consult your physician. And of course, you can ask me for help and I'll do what I can within limits.

Now, as for the rest of my week, here's what I'm planning:

Thursday: PiYo Live practice

Friday: PiYo Live practice

Saturday: Home Run 10K (...a virtual race with Jost Running!)

But first, I have to feed the kid. And then I'll snag that 4-miler.

Question: What is your favorite pushup variation?

Guest Post: The No-Crunch Core Workout

Flashback story: My husband drove an hour in a snowstorm to propose to me. I had no idea he was coming, and when he called me outside of my apartment complex, I ignored him because I was in the middle of a Pilates workout. Had I known he was standing outside in the freezing cold, I would have let him in. Someone else ended up letting him in and he knocked on the door, completely scaring the crap out of me and ending my workout. And then I got the surprise of my life.

Moral of the story: Pilates is awesome and so are surprise proposals. Which brings me to today's Workout Wednesday. Allyson, the certified yoga and Pilates teacher behind nthefitzone, put together a no-crunch core workout for you that's totally great. I'm filing it away for post-baby ab repair. Check it:

I find that when the word “core” is mentioned, people often think of just the abs. Well, it is not all about the abs or the six pack. The core is a complex group of muscles. To keep it simple, think of it as everything besides your arms and legs. It is true that a tight midsection feels and looks great, but to me, it is more important to have a strong, functional, stable core to feel the best and to prevent injury. This is why I love mat Pilates so much. In Pilates, we work the powerhouse (the abdominal muscles, low back muscles, pelvic floor, muscles around the hips, and the glutes). You focus and concentrate from the center of your body with a wide variety of moves that are crunch free.

Mat Pilates can be done anywhere.
All you need is a little time and practice on the six principles of Pilates.

1) Concentration: Mind-body awareness.
2) Centering: Attention to the powerhouse.
3) Control:  Slow/steady moves with precision.
4) Breathing: Breath control with deep exhalations.
5) Precision: Practice proper form.
6) Flow: Moves are smooth and graceful.

The following video is a quick five moves/five reps routine. I demonstrate each move on one side. For a full routine, practice this on both sides. To increase the intensity, it can be repeated. When done correctly you will get a great core workout in a short amount of time. Endless, repetitive and boring crunches are in your past.



(In addition to the video, Allyson provided a pinnable image with all the details.)



Disclaimer: Not all exercises are suitable for everyone. Consult your physician before beginning any new exercise program.

For more from Allyson, visit nthefitzone and follow her on Facebook, Twitter and Instagram. In addition to her Pilates and yoga practices, she posts a lot about running and clean eating. A little something for everyone, if you ask me. 

Question: Are you a fan of Pilates? Why or why not? What is your favorite core exercise (besides the plank)?

Workout Wednesday: 20-Minute Bodyweight Workout

Okay, so first and foremost, I haven't actually done this workout yet. Obviously I'm toning things down a bit in the home stretch to labor and delivery—I didn't want any of y'all thinking I was going crazy over here with the high intensity bodyweight work. Much to my dismay (because it's my favorite), I can't do these types of workouts right now. But I can still piece them together for you and for my clients (insert evil laugh here).

So, let's get to it: A total-body, no-equipment-necessary workout that should (theoretically) last you 20 minutes. My guess, however, is that you'll come in a few minutes over because you'll want to factor in rest/water breaks. Still, this is a do-anywhere, quick-and-dirty type of workout.

The rules: Five exercises, one minute each, repeated four times through. Reps don't matter, get yourself through the minute at a pace that works for you and while doing each exercise with proper form. Breathe deeply through each exercise, and hydrate. AND (obviously) warm up and cool down.

Ready? Top row first, left to right, then bottom row. Left to right.

Some clarifications:

1) Wall Kicks: Stand facing a wall, hands on the wall. Tap the wall with your feet, alternating (of course). Kind of like toe-taps on a BOSU, if you know what that is.

2) Pushups with Slow Froggers: Perform your pushup, and when you hit plank position at the top, bring your right knee up to your right elbow. Return to plank, repeat with your left knee, then do another pushup and repeat.

3) Around the Clock Lunges: Start forward with your right foot, lunge to 12:00. Back to start, then out to 3:00. Hit 6:00, then hit it again with the left food and make your way back up to 12:00.

4) Dead Man Burpees w/Jump: This is a regular burpee, except you fall flat to the floor after you pop out to plank position. Pick yourself up to plank, pop in to squat, jump up and repeat.

5) Sprinter Crunches: Think knee to elbow, upper body halfway up to a full sit-up position.

If you need further descriptions for any of the above exercises, please let me know. I'd be happy to expand in the comments below if necessary. As always, exercise at your own risk. What's shown above may or may not be appropriate for your personal fitness levels. Use sound judgement whenever you try a new exercise and, if necessary, consult your physician for further advice.

Question: What is your favorite bodyweight exercise?

Workout Wednesday: Exercise Swaps

Happy evening, friends. Just popping in with a quick "Workout Wednesday" for you. Although, it's not really a workout this week. Rather, it's a set of options. If you hit a plateau or feel yourself getting bored, the easiest thing to do is swap out some of your exercises to instill new life in the workout itself. Below, some inspiration:

Question: What are some of your favorite exercise swaps?

5 Fitness Favorites

Yesterday was Thursday (obviously), but for some reason, I kept thinking that Saturday was next. But we all know Friday comes first. Today, in fact, is Friday and that deserves a happy dance. Go ahead, I'll wait.



Now let's get to it.

If you follow fitness blogs, you might see a number of us Tweeting and Instagramming about the SweatPink/Lorna Jane Move/Nourish/Believe challenge. I'm all for participating in challenges because I think they spice things up a bit while igniting new inspiration and creativity. While I've been doing my best to keep up, this week's "move" theme has been hard for me because my fitness routine is A) based on a group fitness schedule, and B) increasingly limited because of my pregnancy. However, today's task was a true thought starter that I absolutely could take on:

I mean, we all have favorites. Right? I actually had a hard time narrowing it down, so consider the following just five of many fitness favorites that I have.

Now, when I say "running shoes," I mostly mean "athletic shoes" but a majority of mine ARE, in fact, running shoes. Either way, I dig new sneaks:

As for burpees and planks, most people hate them but I love them. Burbees because they get my whole body involved and I can really, truly feel myself working. And planks because I'm of the opinion that they're the best core exercise out there. At five months pregnant, I'm still doing them, but for a much shorter period of time. I think I can knock out a solid 1:30 before they get unbearable. I'm used to doing 3:00-5:00 planks, depending.

As for the half marathon, it's totally my favorite distance. Long enough to feel like you're really, truly training for and accomplishing this awesome feat, but not so long that training is unmanageable with the rest of my schedule/life. What shocks me is that in my history of running races, I've only done three half marathons.

I plan to up that count in the future.

And then, there's ACE. The American Council on Exercise. I am an ACE-certified personal trainer, but long before I held that piece of paper, I regarded this organization as a top provider of quality fitness information. One of many, of course, just THE ONE that I turn to most.

With that, I leave you.
Feel free to dance it out a bit longer if you need to, the song above is infectious.

Question: What are some of your fitness favorites?

Workout Wednesday: Major Muscle Groups

Total-body workouts are extremely popular with most people. I use this approach in my 6:00AM Circuit Sculpt class. If I get people for one hour a week, I want to make sure I'm working every single one of their major muscle groups. It only makes sense, right? These major groups can be broken down into legs, chest/back, arms and torso. Or, more specifically, quadriceps, hamstrings, glutes, biceps, triceps...you get my drift. All the biggies that almost everyone can name. So today's Workout Wednesday post, if you haven't figured it out yet, will focus on these muscles.

I present to you a workout that will hit all of your major muscle groups. Please make sure that you've accurately warmed up, and do check with your doctor if you have any concerns. And modify as needed to avoid injury. 

Pin this for now or later:

Clarifications: 

1) This workout should take you 45 minutes to an hour. To increase intensity, add short bouts of cardio between each exercise grouping. 

2) To elevate your heels for weighted squats, put two weight plates on the floor. This places greater emphasis on your quads. As you perform the chest presses, push your hips up toward the ceiling and hold to get max burn out of your glutes and hamstrings.

3) Triceps dips in bridge? Not as complicated as they sound. Simply get yourself into a reverse plank with bent knees (ankles under knees) and make sure your wrists are under your shoulders. And then you dip...and as you dip down, lift the right leg up toward the ceiling, taking it back down to the floor as you straighten your arms. (Alternate legs throughout.)

4) In your side plank position, oblique crunches are done by bringing your upper knee to your upper elbow. Don't let the upper shoulder roll forward as you crunch. Keep everything right above your obliques.

Question: How long does it take you to complete a traditional total-body strength workout? Do you prefer this method over quick, more intense and non-traditional forms of exercise? Why or why not?

30-Minute Total Body Workout

Friends, just popping in today with a great total-body workout. We did a version of this in my 6:00AM Circuit Sculpt this morning and I think we all felt it, but I've pared it down for you because...well, who doesn't love a quick workout? Don't fret: By "paired down," I simply mean that I've condensed it into a 30-minute format. It's still the same, great workout done just a bit more efficiently (and perhaps faster).

You'll need weights suitable for biceps curls and bent rows. And if you're working on a hard floor, you might want a mat of sorts. You'll also want a clock or timer nearby as this workout is based on time instead of repetitions.

Why take this approach? It gives you wiggle room to really push yourself for 20 minutes straight, sandwiched in between a warm-up and cool-down. There's nothing wrong with working by repetition, and you absolutely can tweak this workout to take that approach, but I challenge you to work by time and count your repetitions. You might find yourself capable of going beyond the typical 12- or 15-rep approach.

As always, be sure to check with your doctor before beginning any new exercise programs. And please, work at your level. Safety first, friends! If you need any modifications, feel free to send an email to tara (at) adailydoseoffit (dot) com.

Coupla notes:

Wide Squats with Biceps Curls: Squat down with your arms extended down, and as you stand back up, perform the biceps curl.

Weighted Triceps Dips: Place the weight of your choice in your lap, parallel with your legs, and perform standard triceps dips. If the weight is too much for you, dip without it.

Single-Leg Abductions to the Side: Shift your weight to your left leg and extend your right leg out to the side. Without leaning further to the left, lift and lower your leg to a height that works for you. Keep your toes pointing forward. Switch and repeat.

Question: Do you prefer quick/fast/short workouts, or would you rather take your time with each individual exercise?

Go ahead, HIIT it.

Friday. Best word ever, eh? The weekend is here, even if you're at work right now. Pretty soon, you'll have a few days to do as you please. So maybe you want to work out? Just in case, I've put together this quick total-body blast for you. It's a bit HIIT, a bit traditional. For some moves, you'll watch a clock. For others, you'll count reps. I've noted which is which. As always, be sure to warm up first. And when you're done, you'll want to stretch.

Wait...hold up.

What is a plank-to-frog pushup?

Start in a straight-arm plank position.
Jump your feet to your hands, landing in a low wide-leg squat.
Jump your feet back to a plank position.
Do a pushup.
Repeat.

#killer

What is a low plank hold?

Just hold the down portion of a pushup. See, I'm doing it in the photo above. If this is too much for you, modify to a regular plank position. Hands or forearms, it's totally up to you. But however you do it, keep those hips in line with your shoulders. No sinking down to the floor! (Protect your low back.) No bums in the air! (That's cheating, friend.)

If you can only do this workout three times through, that's cool. Work yourself up to five. Or more. This is an adaptable workout, so feel free to adjust times/reps to fit your fitness. Always adjust times/reps to fit your fitness, no matter what the workout.

Question: Do you plank? Favorite way to plank? What is the longest you've ever held a plank for? Don't be shy—Brag about yourself! 

What's up, Wednesday!

I'm having one of those days. Lots to do, excited about everything, can't quite concentrate on just one thing. Indulge me while I brain dump—it's officially "What's Up Wednesday" around here.

1) PUSHUPS WITH ALTERNATING ROTATIONS TO SIDE PLANK
I'm having a marvelous time with pushups these days...I'm pretty sure my classes and clients hate me for it, but whatevs. Secretly they love me for it, this I know. Lately, I've been a big fan of pushups with alternating rotations to side plank. Never a dull moment when you turn two exercises into one. Obviously you start with a pushup...

...and as you push back up to your starting position, you rotate one arm up into a side plank. But it's not just an upper body rotation. It's a full body rotation into that side plank position:

Notice my lower body? Hips are turned, feet are stacked.

From here, you rotate back down into a pushup, then come up again on the other side. Reps and sets are up to you, and you can absolutely modify to knees if you need to. And as you advance, you can work in a top-leg abduction to increase the core challenge. (<—I know, right? Slick move.)

2) BLOGHER '13

I'm three years into this whole blogging thing, and in two weeks I'll be heading to Chicago for my very first blog conference. I couldn't be more excited (and nervous...totally going by myself). The plan is to not have a strict plan. I know that sounds counterproductive because from what I gather it's a cray-zay weekend. I have been studying the agenda and there are a few sessions that I'd like to attend. And there are a few brands and bloggers I hope to interact with. But really, I just want to soak up the experience. I want to meet my peers, to learn from them...and to hopefully learn more about myself as a blogger (and person). Bonus: I'll be staying with one of my old college roommates who is not attending BlogHer, but hijinx will ensue as there are plans to have some fun.

3) #INDYWOMENSHALF TRAINING UPDATE
Things are going well in this department. Two things that are different than when I trained for the Chicago Women's Half Marathon: My shoes and the heat. Holy cow, it's as if the temps changed overnight. My morning runs used to be somewhat cool. Now I feel like I'm swimming through the humidity. Legs still feel strong, though. Here's what I've got coming up:

4) STUDYING FOR THE ACE EXAM
Yep, still studying. I have a stack of magazines about 20 deep to prove it—unread magazines never happen in this house! I have finally made my way through the book that details human anatomy and exercise science, so now I'm just reviewing my note cards.

Anatomy and physiology, man. There's a lot of terminology in this book that I don't use every day, so I've had to brush up on some of it. And if you've ever studied anatomy or physiology, you know it's not easy stuff to take in. But the more I read through it, the more it comes back to me. So right now, the goal is to take the certification exam in early Fall. We hope to vacation in October at some point, so I'd like to make it a celebratory vacation if at all possible. Fingers crossed.

5) VEGA SPORT SUGAR-FREE ENERGIZER

Vega just sent me some of their new Vega Sport sugar-free energizer packets to try out. I haven't tried one yet, nor have I looked into when, why or how to consume them. But I do tend to like Vega products, so we'll see.

Question: What's up with your Wednesday?

Total Body Tabata Workout

Every try Tabata training? I love it. Tabata is quick, efficient and downright dirty in a it's-gonna-kick-your-butt kind of way. Be forewarned, Tabata training is not for everyone. In fact, it's typically reserved for those with an intermediate or advanced level of fitness. Let's dive in a little deeper.

Tabata workouts employ a 20-second/10-second/4-minute format. So, you'll do 20 seconds of hardcore work followed by ten seconds of resting for a total of four minutes, which is equal to one Tabata. "Hardcore work" is defined, quite simply, as max effort. This is why Tabata training is typically reserved for intermediate or advanced individuals.

HISTORY OF TABATA
This form of exercise was actually developed by one Dr. Isumi Tabata, and it was tested on Olympic speed skaters from Japan. Via these tests, he was able to see that this form of high-intensity training had the potential to produce results far more efficiently than other, more traditional forms of aerobic activity. A good workout in 4 minutes? I know, right.

HOW IT PRODUCES RESULTS
Tabata training basically taxes both your aerobic and anaerobic systems. So it challenges your body in a way that forces it to perform at max in terms of oxygen intake, meaning, it trains your body to make gains with less fuel (so to speak). Generally speaking, it makes you sweat bullets. And you've heard the saying: "Sweat is fat crying."

HOW TO DO IT
You'll need a timer, or at the very least, a large clock on the wall that you can keep an eye on. Pick an exercise, let's go with jumping jacks, and go at max for 20 seconds. Rest for ten seconds, then repeat until you've clocked four minutes of jumping jacks/rest. BUT DON'T DO ANY OF THIS UNTIL YOU WARM UP. Always warm up. And cool down.

HINTS AND TIPS
• You really need a timer. Tabata training isn't effective without one.
• It's truly only for the intermediate or advanced exerciser.
• Give it all you got in those 20-second intervals. Seriously.
• Don't do it more than two, maybe three times a week and never on consecutive days.
• It's great for the hotel room. Or when you don't have access to your gym/home equipment.

And now that we've gotten all of that out of the way, here's a 15-Minute Total Body Tabata Workout you can try. Questions? Lemme know: dailydose (dot) notes (at) gmail (dot) com.

Question: What's your favorite high-intensity move?

3-Move Abs Circuit

Another weekend behind us. They go by so quickly, but I am trying not to complain about it anymore. Saturday and Sunday are such short days, really, that I am trying to make the best of them no matter what we've got on the agenda. I can't stop Saturday and Sunday from coming and going so quickly, but I can stop thinking of them as gone before they actually are. Go ahead—shift your mentality in this way. You might find that it makes a huge difference.

You might also find that The Gauntlet, despite being horrific and intimidating in size, is actually a wonderful piece of cardio equipment. Seriously, I'm not sure what makes me sweat more: The Gauntlet or a Spinning bike. I snuck away to the gym yesterday for 30 minutes of stair-steppin' fun. You can't really tell in this picture, but I sweat like a beast from start to finish:

Afterwards, I did a short 3-move abs circuit. I'm not even joking, my core is pretty strong, but twice through this short circuit and my abs were toast:

If you don't have access to ab straps, you can always do reverse crunches. Man, I love me some ab-strap action, though! They kill me every time.

Speaking of "killing me," I've been thinking about the half marathon I listed in my goals, plans and resolutions for 2013. I spent some time this weekend mapping out a potential training plan. I have a race in mind, and if all goes as planned, I will sign up for it by the end of this week. More on that later, but I'm excited to get back into a more regular running schedule. It's been sporadic as I've been focusing on Spinning more now that I'm instructing.

Anyway.

Are you on Twitter? I'm slowly getting used to this fast-paced social environment. I spent more time than usual this weekend scrolling through all the updates—man, there's some good information out there! I thought I would end today's post by linking you up to some of the articles I "favorited" recently. Be sure to follow me on Twitter for more of the following and, if I'm being honest, the occasional update about me. I don't promise seriousness in every tweet. I tend to be goofy from time to time.  You'll see.

FAVORITES FROM TWITTER
1) "52 Little Changes for Big Weight Loss Results" —iVillage
2) "Why Race Start Times Keep Getting Earlier" —Runner's World
3) "6 Places to Look Outside Your Business Niche for Creative Inspiration" —Abby Kerr
4) "Your Terrible Tweet Score" —Doghouse Diaries
5) "10 Celebrity Bodies We Need to Stop Talking About" —Shape 

Side Planks with an Exercise Ball

Just popping in today with a plank variation that I think you'll love. If you follow me on Facebook or Instagram, you might have already seen it.

I really wanted to run outside today, but there was just too much winter going on for me. I don't mind running in the snow, but my latest route has me running on some streets that get fairly busy—and I didn't want to run the risk of getting involved with any sliding cars. But I was not in the mood for five miles on the treadmill, so I opted for 30 minutes on the Gauntlet instead. Self torture? Yes. Did I enjoy it? Yes, of course.

I always end my cardio sessions with some core. Today, I did knee-ups on the chin-up bar and check this out:

Side planks with an exercise ball. Otherwise known as my new favorite plank variation. It's a great way to target your inner thigh muscles because you have to squeeze the exercise ball. Well, you don't have to, but that's the point. So squeeze it if you try it. It also challenges your balance a little, which is always nice when you're working core.

I wish I could say that I came up with this on my own, but I actually spied another trainer doing it with one of her clients. Best thing about working in a gym? Learning from your coworkers.

Give it a try.
Let me know how it goes.

...and be sure to enjoy the rest of your weekend. I'll be running errands all day tomorrow. Shopping for furniture, eating at my favorite restaurant, stopping into a health foods store. Sounds great, right? #win

Question: What is your favorite plank variation? What's your plank PR?

Workout Week: Total Body Toner

Today, I've got a total body workout for you. It's three rounds of eight exercises, so it shouldn't take you horribly long to complete. Please make sure you warm up beforehand. As little as ten minutes of your favorite cardio will do, but you can be an overachiever if you feel so inclined! And if you'd like, do shorts bouts of cardio in between each set of eight exercises. Of course, this isn't necessary but it might up your burn (in a good way, of course).

Some things to consider:

1) Remember, goblet squats take your elbows down to your knees to ultimately create a lower-than-usual squat. Yeah, inner thigh!

2) Go right into your plank after your last pushup—keep those knees off the ground!

3) Squat thrusts are burpees without the the pushup and jump. Instead of standing up after each squat thrust, grab your weights and assume the position for a bent row. If your weights are hexagonal, you may even be able to keep them in your hands the entire time (as long as they don't roll out from underneath you when you squat thrust). Or, just place them on the ground, then move your hands to the ground before you squat thrust.

4) Calf presses, nothing crazy.

5) Pretty self-explanatory here, too.

6) Triple-stop lying triceps extensions are just like skull crushers, only you pause three times on the way down to increase the effort put forth by the triceps muscles. Lie down with your shoulders on an exercise ball, pushing your hips up toward the ceiling for an isolated gluteus exercise. Hold this position as you press the weights up toward the ceiling—this is your official starting position. Lower the weights (stopping three times along the way) toward your shoulders, press back up and repeat. Put the weights down when you're done and finish out the position with some hip presses.

7) Side-steps with an exercise band...tie one around your calf muscles and giant-step to the side 15 times, never letting that band relax. Follow up on the other side.

8) You can also do exercise ball pikes with a disk or ValSlides if balance is an issue.

Have fun! Let me know how it goes!
Tomorrow, another cardio blast.

(Don't forget to check out yesterday's 30-Minute Hill and Flat Treadmill Workout!)

Ab Workout With Yoga

I vowed to get in more yoga this year, and I've been doing just that. On every Wednesday, to be precise. Tuesdays are somewhat tough on me because I teach Spinning at 6:00AM and then a Kettlebell class at 10:00AM, so needless to say—I'm wiped by the time the day is over, which makes Wednesday the ideal day for some yoga. My sore muscles are loving the om-ing. I'm already noticing a change in my flexibility. I have Tara Stiles to thank:

Seriously, I can't say enough about this series of DVDs. I mean, I'm obviously partial to her because of her name—but she teaches a great class, she really does. Totally worth the investment if you're looking for some at-home yoga.

Also if you're looking for some at-home yoga:

Slowly make your way through the above, breathing deeply with each move while focusing on your core muscles in particular. It's not mean to be a fast workout, but a thorough one much like a yoga class would be. Repeat it five times through, and if it starts to get easy, extend the length of your planks.

Let me know how it goes.

Question: What at-home yoga DVDs or resources would you recommend?

Post-Cardio Core Blast

You probably already know that your core gets a workout whenever you snag some cardiovascular exercise. If you didn't know this, then you should know that it's because your core is what keeps you upright. Balanced. On your very own two laced-up feet. But even when you're sitting and sweating, your core is still engaged because there's most likely a seat of sorts you need to keep yourself in. Nowhere is this more evident than in a cycling situation.

But here's the thing: Your core needs a little more than a hard-core sweat session on the bike, treadmill or elliptical. Which is why I love sliding in some core exercises post-cardio.

I'll be teaching a Spinning/Core class this week, so I hit the gym today for a trial run. Here's what we'll be doing post-ride, and perhaps you might enjoy a little post-cardio core blast, too:

It's not much, but a good core blast is quick, efficient and engaging.Move through each element of the plank without dropping to your knees or stopping the clock. And for the reverse plank, remember to plant your hands directly beneath your shoulders with your fingers pointing toward your feed.

Any questions? dailydose (dot) notes (at) gmail (dot) com.

Speaking of "post" cardio, if you're looking for something delicious and healthy to snack on, you might want to consider a Pomegranate Blueberry Pistachio KIND Bar. 

They're new to me, but perhaps not so new to you. Either way, I'm telling you—they're good.

Question: What's your favorite core exercise...besides the plank?

No Crunch Core Workout

We talked about belly breathing yesterday, and today I'd like to talk about core strength. Far too often, I get asked how many crunches one needs to do in order to get that coveted six pack. First and foremost, I respond by saying that a six-pack is not made in the gym. It's not made by spot-training your abs to death. You have to combine a good diet with cardio and strength training to achieve that which so many of us want. And by strength training, I do mean that you have to perform some core exercises. You can't completely avoid them. But you can, if you want to, avoid crunches. 

The crunch is not the be-all, end-all core exercise. You can do millions of them and see no improvement in the tone of your core. That's not to say they're a bad exercise. But so many people do them wrong which renders them ineffective. Rather than give you the rights and wrongs of the crunch, I'd like to take you outside of the box with a workout that combines a bit of yoga with some Pilates and traditional core work. Take a look:

Some clarifications:

Try and move from one exercise to the next. Don't rush, keep every move nice and smooth and remember to breathe deep. Pause between each go-through.

DOWN DOG SPLIT WITH KNEE TUCK

In a traditional down dog pose, extend your right leg and then tuck it into your chest while moving from down dog to plank position. Extend the leg, bringing yourself back into down dog split. Repeat.

PILATES ROLL UPS

Lie flat on your back, arms extended above your head to create one long line with your body. Legs should be straight. Contract your abs, keeping your elbows by your ears as you roll up to a seated position, proceeding to roll forward toward your toes before lying back down again one vertebrae at a time. This move, especially, needs to be slow and controlled.

This workout can be done alone on cardio days or in addition to upper body, leg or total-body days. Please modify if you need to—contact me if you need modifications. I'd be happy to suggest alternatives. And, as always, please check with your doctor before beginning any new or rigorous activity.

One last thing—remember that it's really not about getting a six pack. Strive instead for a core that's strong and supportive because your core, after all, is the center of all that your body does. As cheesy as it sounds, it's what on the inside that counts. And that's where you'll find your strength. Inside. Literally...and also figuratively.

Questions: Do you add crunches to your core workout? What is your favorite non-crunch core exercise?

Guest Post: ASPIRE Fitness

A personal trainer spends a lot of his or her time putting together workouts for other people, so when it comes to our own workouts, we typically feel one of two things: super excited to plan our own workouts, or sick and tired of planning workouts. It all depends on the day. At least for me. So I'm stoked to bring you a post by Tracey of ASPIRE Fitness. Read along and you'll find some awesome workouts. I've already got them in my back pocket for those days where I'm feeling less than inspired to plan my next workout.
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Hey there! So this is my first guest post, I’ll admit it. I have my own blog, but when you’re headed over to someone else’s blog, it all becomes so...well, official! So here I am, Tracey English, owner and trainer of Aspire Fitness, LLC in Lawrence, Kansas. I’m approaching my one-year anniversary as a business owner, but I’ve been in the fitness industry for more than 16 years. Whew. I love everything about it—the excitement of trying new exercises, the strong feeling of working to exhaustion, the enthusiasm that comes from watching people excel in my classes and/or sessions. (I’m an instructor and a trainer). And, of course, the knowledge that with every class I take, every challenge I meet, I am becoming a stronger, healthier person.

What I do not love is the mentality that if you don’t go all out all of the time, you may as well go home. If that’s true, then I’m sunk. There are so many days when it takes all of me—literally, every ounce of my being—to psyche myself up to workout. Now I know, it shouldn’t be something I have to do...it should be something I want to do...but sorry, people, there are simply some days when that isn’t the case. Please tell me I’m not alone in this sentiment. Anyone?

So MY personal philosophy is this—do what you can with the time you have, and do it to the best of your ability and then LEAVE IT ALONE AND STOP BEATING YOURSELF UP! Make sense? Too often when I have an appointment with clients they tell me they can’t meet with me because they don’t have enough time. What? How much time do you have? 20 minutes? 45 minutes? Then yes, you have time. If you use it wisely.

So I’m here to offer all you super-busy people an easy out. No, not an easy out in the sense that you get a free ride to NOT exercise. Rather, an easy out...an easy way to fit in some super effective exercises that work with your schedule. Your very busy schedule. After all, just because you only have 10 minutes doesn’t mean you can’t work yourself hard during those 10 minutes. So read on, comment, try these things out and let me know what you think. I’ve found them to be very effective, very easy to do with little time (and space) and very empowering. It’s pretty cool when you’re busier than you knew possible and yet you are STILL a bad ass who cranked out a workout. Yeah...you...bad ass. So go!

Got 10 minutes? TABATA!
Tabata = super effective, high intensity training. 20 seconds on, 10 seconds off. Work to exhaustion. Literally. 4 minutes per set. In 10 minutes, you can complete the following:

TABATA 1:
Burpees
Mountain climbers
Jump Squats
REPEAT ONCE

TABATA 2:
Seal jacks
5 dice jumps
High knee runs
Side shuffles
REPEAT ONCE 

ABS:
100 bicycles (50 forward. 50 back.)
25 plank walk ups
1-2 minute plank hold

DONE!

The wonderful thing about Tabata is that you can literally plug in any exercise at all and complete it for 20 seconds. So if you have more time, add in another set...think squat jumps, pushups, triceps dips, jump rope, etc. Add in some “toys”—kettlebells, TRX, BOSU—and you’ve got a killer workout you can do in no time flat. (Side note – free Tabata apps for your iPhone or Droid are available online and can greatly enhance your workouts!)

Talking about the “toys” brings me to my next workout—TRX and Kettlebells. Love them—a lot! I absolutely love the way the TRX gets me out of the “regular” comfort zone/plane of motion while training. Not familiar with it? The concept of TRX suspension training is pretty basic. Users hold on to one or two cables on their feet or hands and partially suspend their body, using their body weight as resistance. Your positioning on the cables directly affects how hard you are working and what muscle groups you are using. TRX is a great workout for anyone because it is very beginner-friendly, yet can be tailored as you progress through your workouts.

Kettlebells—another awesome tool—challenge your core and stabilizing muscles because of the unique way you hold them. Another reason I love incorporating Kettlebells into my workouts is because they can be used as a piece of cardio equipment or as an extreme strengthening tool. They can be used to increase mobility and stability and, of course, to enhance your workout and overall fitness plan. I highly recommend incorporating both of these tools into your fitness routine if you can. Find a local gym that offers classes so you can get some proper training, and/or invest in some equipment for your home and you’ll never have to step foot in a gym again.

TRX/Kettlebell Workout

No toys? No problem!
Alright, here’s your last two workouts. Copy and paste these, tape them to your fridge or basement wall and commit to completing the following 2-3 times/week. Some days you may only get through lower body or upper body. Other days, try to complete both. No equipment needed.

LOWER BODY WORKOUT Complete 3-4 rounds.
Jog in place for 1 minute and do 30 jumping jacks to warm up.
25 squats
30 alternating or walking lunges
20 jump squats
20 jumping lunges
30 side lunges
30 bridges (with one or both feet on floor) and then hold bridge off the floor for 30 seconds.

UPPER BODY WORKOUT Complete 2-3 rounds
20 pushups
20 triceps pushups
20 bench dips
20 side shoulder raises (No weights at home? Find some cans or heavy water bottles.)
20 front shoulder raises
Plank or mountain climbers for 30 seconds

And there you have it. Easy workouts to complete in little to no time, and an extra one with toys if they are available to you. Bottom line—you have to do what works for you. Stop wasting your time beating yourself up because you can’t devote an hour or two to your workout. Every moment you spend moving—walking, lifting weights, running with your kids, stretching, planking, squatting—is a moment that enhances your fitness and overall health. So get moving! And let me know how these workouts work for you! I look forward to hearing all about it!
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Yep, seriously...let us know how you do! Give them a try and come back to the comments section below, and tweet Tracey @ASPIREFitnessKS. (While you're at it, be sure to follow @adailydoseoffit, too!