Hi Everyone!
This was my workout yesterday. I alternated jump roping with 15 different plank variations to work the entire mid-section and back. Being able to do the plank with proper form results in more than just stronger abs, it also improves the strength and resilience of your low back. This helps prevent injury, and relieve low back pain.
If you aren't sure if you have proper form ask someone, look at yourself in a mirror or have someone take your picture while you hold plank.
Although this is an incredibly effective exercise, it is often performed inaccurately.
 |
| During Leg Lift Plank don't allow the back to arch. Maintain a strong core throughout the movement to support the low back and activate the glutes. |
Have fun!
Melissa
*Plank 50 seconds per exercise, Jump Rope 30 seconds between each exercise.
The entire routine takes 20 minutes.
1. Forearm Plank
-Jump Rope
2. Right Side Plank
-Jump Rope
3. Left Side Plank
-Jump Rope
4. Chatarunga Plank
-Jump Rope
5. Rotating Plank (on the forearm)
-Jump Rope
6. Knee Drop Plank
-Jump Rope
7. Plank Jack
-Jump Rope
8. Elbow Tap Plank (right)
-Jump Rope
9. Elbow Tap Plank (left)
-Jump Rope
10. Leg Lift Plank
-Jump Rope
11. Plank Crunch
-Jump Rope
12. Side Plank Hip Lift (right)
-Jump Rope
13. Walk the Plank
-Jump Rope
14. Side Plank Hip Lift (left)
-Jump Rope
15. Plank Step
-Jump Rope
Love, Love, Loved this workout!!! One of my favorite of yours by far, and I've done over 100!! Thank you so much, Melissa! :-)
ReplyDeleteThis is my favorite, too. Thank you for posting these. I have discovered how much I enjoy jump roping, and am starting to be able to jump longer without breaks. Been following your workouts since March and can't exaggerate how much I appreciate them, and the variety you offer!
ReplyDeleteHi, love your workouts! Can you please have your husband stop talking, thought?
ReplyDeleteReally? He's part of the team.
DeleteHe's part of the "team" in the sense that he records the videos. What doesn't contribute to the team, however, are his porn-director off-camera comments like "yeah babe, you're looking really good right now" and "can I get a shot from behind?"
DeleteIf you look through youtube comments, many people feel similarly.
i think his comments are cute. he's encouraging her and maybe a little inappropriate, but they are married. Its still innocent, unlike some other couple driven fitness websites where it is just closeups of butts, abs and cleavage during the exercises.
DeleteWhat timer app do you use on your phone?
ReplyDeleteI like your husband. You're a great team.
ReplyDeletehi melissa love all your workouts u inspired me to make up my own workout last nite i only learned skipping 2 weeks ago heres my workout tell me what u think 100 skips 10 burpees 10 body weighted squats 10 pushups 60 sec rest repeated 10 time was really sweating with this one
ReplyDeleteAll of these for 20 minutes will be a challenge, but looking at how fit and healthy you look, it will definitely be worth the effort. Kudos to you.
ReplyDeletehttp://www.easyweightlossfast.com/
if you don't have a jump rope you can substitute http://www.melbourne-travel.org/ thanks))))and travel more!!!!
ReplyDeleteFun, fun, fun. Also loved this workout.
ReplyDeleteWhile I started later than this series did, I'm still doing the 30-Day challenge. Terrific idea!
thanks for a great new workout Melissa
ReplyDeletethis has been one of my favorites so far
ReplyDeleteThis was excellent Melissa. I can't say enough how much I am loving these workouts. We had our rowing time trials yesterday (July 12/14) and we won our race. I truly believe your workouts are helping me so much with my endurance. Thank you again!
ReplyDeleteon my 9th day of your abb challenge. today i really liked, maybe as it was low cardio compared to burpes which I'm not liking. i hope to see this through all the way as never stuck out a challenge before. thanks for your rest work outs
ReplyDelete