Exercise Tutorial - Superman

I was discussing with a co-worker about this month's challenge and she sounded very interested, but it's hard to explain how to do some of these exercises so I will be posting some how-to videos for everyone.

Keep up strengthening that core!

Beginner Fat Burning Exercise: The Burpee

Running Plank

Tomorrow I have to do a running plank and cross over planks.  I had no idea what a running plank was so I had to look it up.  I do of course know what the cross over plank was.

Good luck planking if you're following along with this month's challenge!

Plank Challenge Video

Here's Coach Lois giving a brief rundown on the different planking positions.

September's Challenge: 5 Minute Plank

As promised here is September's Challenge a little early.
August's challenge was awesome and I really did feel wonderful not to mention the perks of losing some inches and gaining some definition.  My coach (Coach Lois) for the extra 10 day challenge handed me a BeachBody 5 minute Plank Challenge sheet which gave me a wonderful idea for my next challenge.  I couldn't find a good image of the calendar for the challenge so I recreated it below.  If you want more information you can contact Coach Lois @ http://www.loistiedemann.com/

Planking Information:
A = side plank (left)
B = side plank (right)
C = elbow plank
D = high plank (straight arms)
E = LSP (long slow plank -to failure)
F = push ups (on or off knees)
G = running plank
H = right/left knees to opposite elbows
I = Superman
J = Burbees with push up in between
K = AB ripper

Day 1 30 seconds: A, C, B, D & J repeat Advanced do: K	Day 2 Do E to failure record time Bonus do F (15-20 reps)	Day 3 REST	Day 4 30 seconds: A, C, B, & D repeat Advanced do: K	Day 5 Do 30 seconds each: G, H, G & repeat	Day 6 Do E to failure record time Bonus do F (15-20 reps)	Day 7 REST
Day 8 30 seconds: A, C, B, D & J repeat Advanced do: K	Day 9 Do E to failure record time Do I for 60 seconds Bonus do F (15-20 reps)	Day 10 REST	Day 11 30 seconds: A, C, B, & D repeat Advanced do: K	Day 12 Do 30 seconds each: G, H, G & repeat	Day 13 Do E to failure record time Do I for 60 seconds Bonus do F (15-20 reps)	Day 14 REST
Day 15 30 seconds: A, C, B, D & J repeat Advanced do: K	Day 16 Do E to failure record time Do I for 60 seconds Bonus do J (15-20 reps)	Day 17 REST	Day 18 30 seconds: A, C, B, & D repeat Advanced do: K	Day 19 Do 30 seconds each: G, H, G & repeat	Day 20 Do E to failure record time Do I for 60 seconds Bonus do F (15-20 reps)	Day 21 REST
Day 22 30 seconds: A, C, B, D & J repeat Advanced do: K	Day 23 Do E to failure record time Do I for 60 seconds Bonus do J (15-20 reps)	Day 24 REST	Day 25 30 seconds: A, C, B, & D repeat Advanced do: K	Day 26 Do 30 seconds each: G, H, G & repeat	Day 27 Do E to failure record time Do I for 60 seconds Bonus do F (15-20 reps)	Day 28 REST
Day 29 30 seconds: A, C, B, D & J repeat Advanced do: K	Day 30 Do E to failure record time Do I for 60 seconds Bonus do J (15-20 reps)

Last Hurrah!

Yesterday ended the 10 day additional challenge, here's what I added as far as exercise goes and how I adapted the yoga challenge to fit.

10 Day Challenge started 8/19/13; ended 8/28/13

Day 1	Day 2	Day 3	Day 4	Day 5
regular challenge	regular challenge	Cardio Dance	regular challenge	Cardio Dance
Day 6	Day 7	Day 8	Day 9	Day 10
Insanity	rest	regular challenge	1 hr run	Cardio Dance

 

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
1	sets  2	4	6	8	10	12	Rest
2	16	18	20	22	24	26	28
3	30	Rest	34	36	38	40	42
4	44	46	48	Rest	52	27/partial rest	56

Already did my 29 this morning and will do the other half this evening.  I have found that splitting the routine up has made a big difference not only building strength but in preventing injury to my wrists as that can end up being a long amount of time as far as wrist strain can go between plank, cobra, and downward dog.  Just one more day -a whopping 60 total for tomorrow!  I feel GREAT! I've lost inches and gained some nice definition in my arms and of course a bonus with the 10 day challenge I lost 2.7 pounds in those 10 days.

Surprise!

The wonderful woman who invited me to join in her 10 day challenge invited me to her "Insanity" workout this morning.  While it has been a long while since I've done anything that intense.  I am happy to say I was, for the most part, able to keep up.  There was one point where I thought I could potentially collapse -so I modified.  The best thing that surprised me the most was the fact that I could do a partial push up in full plank mode.  I have NEVER in my life been able to do any distance of a push up in full plank mode, so clearly my sun salutation challenge for this month has already drastically increased my upper body strength; and that is something I am very proud of!