Walk the Plank – Torture Tuesday – 11/4

I’m ba-ack! It’s Tuesday, which means Torture Tuesday for all my clients at the gym. It’s gonna be a GREAT workout, slightly different than we’ve done on other Tuesdays. And you’re gonna LOVE the change. I’ve added in Planks. LOTS of PLANKS.  We needed to get in some extra core work this week, and some extra shoulder work, so Planks. It. Is.

Exercise Time: About 30 minutes
Number of Exercises Total: 6
Total number of reps: AMRAP

You’ll need:

  • exercise mat
  • interval timer
  • a pair of hand weights (2-3 lbs for beginners, 4-7 lbs for advanced, 8+ for SUPER advanced)
  • one kettlebell if you have access to it. If not, we’ll use one hand weight from above
  • water/towel

We have 5 core exercises and then the DREADED plank. We’re going to do each exercise for 4 rounds of 50/10 Tabata. After each exercise round (4 minutes) we’re going to PLANK for 2 minutes. Yup. 2 minutes. Straight. Yes, you CAN do it.  And YES, you can do the plank on your forearms OR your hands (for those of you who have wrist problems).

4 EXERCISES:

  • Kettlebell Swings (alternate hand on every other set)
  • Tricep Press Ups
  • Plank Foot to Hand Push Ups
  • 6 Point Punch
  • Side Crunch Lift

Exercise Descriptions

Kettlebell Swings: Hold a light-medium kettlebell (or single free weight) in the right hand, feet about hip-distance apart. Squat down, butt back as you take the weight down and back between the legs and reach your left arm out to the side for balance. Swing the weight to shoulder level, pressing through your legs and hips for help. (HINT: at the top of the movement, the kettlebell should feel weightless. Use your hips and legs to move the weight, rather than your arms). Repeat as many times as possible on your right arm for 50 seconds. That’s Round 1. In Round 2, switch the kettlebell/weight to your left hand. Round 3, back to the right hand and Round 4, left hand.

PLANK FOR 2 MINUTES!

Tricep Press Ups: Lay flat on your belly on a mat. Place your hands next to your chest palm down on the floor with your arms bent at the elbow and your arms close to your body. Your body is stretched back out straight behind you and your toes are on the ground (not your shoelaces… toes).  Press your entire upper body up off the ground, keeping your left arm close to your body and arch your back to a position called an upward dog. From here, press your hips straight up toward the ceiling, pushing through your tip toes and your shoulders. You will feel a TON of muscles at work here. You will end up in an inverted V position. Reverse the position, back to your upward dog. Then lastly, release your body back to the floor. Repeat as many times as possible in 50 seconds. Take 10 seconds of rest, then repeat 3 more times for a total of 4 rounds.

PLANK FOR 2 MINUTES!

Plank Foot-to-Hand Push Ups: These are new. Here we go… Get in a plank position on your hands (elbows won’t work). Lift your left foot off the floor and reach your left foot under your body (knee bent) to rest it on the floor as close to your right hand as possible. Remember: you are reaching ACROSS your body. Opposite foot to opposite hand. Once there, for our advanced folks, do a push up. Then return your left foot to a plank. Repeat with your right foot. These are HARD. If you only get a few in with the push up, that’s FINE. You can remove the pushup and just reach foot-to-hand.

PLANK FOR 2 MINUTES!

6 Point Punch: This is just a variation of a kickboxing move. Stand with feet wider than shoulder width apart, one weight in each hand. Start by bending down and lunging over your left foot (left knee bent, right leg straight). Simultaneously reach your right hand (with the weight in it) to “punch” toward your left foot. That’s 1 punch. Repeat on the other side. That makes 2 punches. Now stand taller, keeping both knees slightly bent and do a kickbox “cross” punch – right hand crosses your body and punches to your left. That’s 3! Repeat with your left hand cross punching to the right. 4! Now punch overhead, right hand punching diagonally left, then left hand punching diagonally right. That’s 6 punches! Repeat for 50 seconds as fast as you can with proper form. 10 seconds rest. Repeat for a total of 4 rounds.

PLANK FOR 2 MINUTES!

Side Crunch

Side Crunch

Side Crunch Lift: Lay on your left side on the mat, legs together, knees slightly bent. Rest your left arm on the floor at about waist level, palm facing down. You’ll use this arm to help you complete the exercise. Place your right hand behind your head, elbow bent. Simultaneously lift your knees (keeping them together) off the floor and toward your right elbow while you lift your upper body toward your knees. That’s 1 rep. Repeat on the same side for 50 seconds, then take 10 second rest. On your next set, switch to the other side. Alternate sides for the 4 sets so you’ll do 2 sets on the left side and 2 on the right side.

PLANK FOR 2 MINUTES!

You’re DONE! That’s our workout today. It’s a doozy. Just don’t give up on yourself. You can DO IT!

About Robes

I am a child of God, a wife, a mother to Isaiah and Hitch, a stepmom to Alexis, a sister and a friend. I get to give back to others every day for my "job". In my spare time, I also happen to teach a bunch of crazy classes at Ponte Vedra Fitness, and this blog was mostly set up for my Gym Crazies who are not facebook but still wanted access to all my workouts! So... let's have "fun". :)
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