Anyone have the Monday blues? Not me!
Monday used to be…well…Monday, until I started teaching a fitness class on Monday. It sounds odd, but the Sunday evening blahs soon became, sweet, I get to hang out with a wonderful bunch of ladies who are going to motivate me to accomplish a great workout!
Then, a couple of weeks ago, one of my regular class participants asked if we could do an ab challenge of some kind. I thought it was a super way to amp up the excitement for Monday! I suggested we do a “plank challenge.”
Tonight we are starting our 8 day “plank challenge.” We are starting tonight with a one minute plank—piece of cake—and, we are going to increase the time each day until next Monday, July 21st. On the 21st, we will be planking for 6 minutes!
I don’t think there’s another way to beat the Monday blues. So, without further ado, I present to you…3.2.1. at it’s finest and the “plank challenge” of the week.
Stay Strong gals! If you can’t make it tonight, all you need are heavy and light weights, a mat, water and a stop watch. Make time for yourself today. Give yourself one hour to sweat, you won’t regret it!
- Frog Squats (by popular demand)
- Lunge in place right side (lunge position and push up through heels and back down)
- Lunge in place left side
Cardio: High Knees (good for abs too)/1, 2, 3 Knee
Abs: Quick Burpee pop legs out/bring knees in pop at the top
- Singles/pulse/out in
- Hammer/pulse/out in
- Preacher curl
Cardio: Mountain Climber/Bootie Kicks
Abs: Knee Tuck with Twist (push up position/tuck double knee toward opposite elbow
- Dips on floor with triangle hand as base
- Overhead extension
- Press backs
Cardio: Mummy/Front Kicks
*Abs: Rainbow Plank (lift hips in center and drop to the side/keep pulling toes in if they slip)
Note: The Rainbow Plank is the start to our 8 day “plank challenge.”
- Chest fly with bridge pose
- Chest Press with bridge pose
- Push ups
Cardio: Shuffle side to side/Jump squats
Abs: Pilates Abs
- Reverse Fly
Cardio: Single Knee Repeater/Ham Curls
Abs: Stair stepper
- Hold arms out straight with light weights/circle forward/circle backward
- Front Arm Raise and Side Raise
Cardio: Jumping Jacks/Jump Rope
Abs: Side plank with hip dips
Special thanks to one of our Monday night comrades for sharing a few new ab moves to melt that muffin top!
Has anyone else completed an ab challenge, like the “plank challenge?”