Last week I wrote about why you should be focusing your time and effort on doing PLANKS over Situps
This post is about giving you some different variations of planks to do to help keep you from becoming bored with doing the same standard plank.
12 Plank Variations
- High Plank
- Low Plank
- Shoulder Taps
- Mountain Climbers
- Plank Jacks
- Pike Toe Taps
- Plank Punches
- Roatation to T
- Up & Down Plank
- Side Planks
- Saw Planks
- Spider Man Planks
Check out the video to see how to do each variation. And let me know which is your favorite, and if I missed one that you use in your workouts
If you’re looking for some structure to your workouts, and a proper training plan, check out the One on One Coaching in the 1Life1You Fitness training app.
Macro breakdown for your goals. Check ins with a coach. Custom workouts, sent weekly, to fit your goals & abilities. And accountability!
Try out this full body, bodyweight only, circuit workout
The video shows a full round
Aim to do 4 rounds
To get access to the full, follow along workout, sign up for the 1on1 Coaching in the 1Life1You Fitness training app.
With a lot of races & events being cancelled, or forced to go virtual, Spartan Race sent out an email for a Virtual Spartan Race
A normal Spartan Race is a distance run (distance depends of the level you sign up for), with a bunch of obstacles mixed in during your run.
I love them because of the mixture of needing speed, endurance, strength, and power.
So, a virtual Spartan Race sounded interesting. Instead of obstacles, it was 20+ Bodyweight exercises.
*Start from the Spartan Race website:
- 10 push-ups
- 10 burpees
- 10 mountain climbers (per side)
- 10 jumping jacks
- 10 air squats
- 10 forward lunges (per side)
- 10 hand-release push-ups
- 10 tuck jumps
- 10 plank up-downs
- 10 plank shoulder taps (per side)
- 10 knee slap mountain climbers (per side)
- 10 backward lunges (per side)
- 10 glute bridge raises
- 10 dips
- 10 decline push-ups
- 10 single-leg squats (per side)
- 10 double leg calf raises
- 10-second plank
- 10-second 6-inch leg hold
- 10-second iso-squat
It ended up being a solid workout. Definitely worth trying, if you can.
If running isn’t really an option for you right now, you can try out a few different substitutes:
If you have access to a piece of cardio equipment (rower, elliptical, bike, etc) go for the same 5K distance.
If you have a Jumprope, aim for 1000 single jumps
If Bodyweight exercises in place is what you can do, aim for 200 jumping jacks in place of the run.