Strength Week 8

Day #1

  • Side Plank (High)
  • Bridge (Alternate Legs)
  • Crunches (Standing)

Day #2

  • Side Plank (Low)
  • Sphinx
  • Reverse Pushups

Workout details below…

Day 1

Total Time: 15′

This workout should be done as a continuous circuit. Alternate sides each time through.

Side Plank (High) – 30″

  • Get on the floor with your knees on the floor, hands under your shoulders and chest tall.
  • Bring your knees off the floor into a high pushup position
  • Raise one hand straight towards the ceiling
  • Rotate your hips towards the raised hand and stack your feet on top of each other.
  • Alternate sides between sets
  • To make this slightly easier, keep your eyes focused on the arm on the floor. To make this slightly more difficult, look at the arm raised towards the ceiling

 

Bridge (Alternate Legs) – 30″

  • Lie on your back with your knees bent and feet on the floor. Lift your hips as high as you can toward the ceiling. Roll your shoulders underneath your body. Clasp your hands and extend your arms along the floor beneath your pelvis. Keep your thighs and feet parallel.
  • Lift one foot off the floor and extend your leg
  • Lower the leg and extend the opposite leg

 

Crunches (Standing)- 30″

  • Stand tall with your chest high and shoulder blades back. Engage your core. Position your arms behind your head.
  • Stand on one leg with a slight bend in the knee. Raise your other knee towards your chest with a 90 degree bend in your hip and a 90 degree bend in your knee.
  • Bring your chest down as you raise your knee higher and contract your abdominals.
  • Alternate sides each time through

 

Rest – 30″ Between Sets

 

Day 2

Total Time: 15′

This workout should be done as a continuous circuit. Alternate sides each time through.

Side Plank (Low) – 30″

  • Lay on the floor with your elbows under your shoulders and chest tall.
  • Bring your knees off the floor and raise your hips
  • Raise one hand straight towards the ceiling
  • Rotate your hips towards the raised hand and stack your feet on top of each other.
  • Alternate sides between sets
  • To make this slightly easier, keep your eyes focused on the arm on the floor. To make this slightly more difficult, look at the arm raised towards the ceiling

 

Sphinx – 30″

  • Lie flat on your stomach with your legs extended straight behind you and toes pointed.
  • Place your arms in front of you with a 90-degree angle so your forearms lay on the floor with your elbows resting near your waist.
  • Keeping your elbows and forearms on the floor, raise your head and chest off the floor, allowing for a slight arch in your upper torso and hold

 

Reverse Pushups – 30″

  • Start in a high plank position with your core engaged.
  • ¬†Over the course of 10 seconds, lower yourself to the ground to a low pushup position.
  • Inchworm yourself back into a high plank position
  • l on all fours in a table position with a flat back, your arms under your shoulders and knees directly under your hips.
  • Bring one leg straight out to the side maintaining a 90 degree bend in the leg.
  • Lower your knee back to the starting position and repeat.

 

Rest – 30″ Between Sets

 

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