Workout Wednesday

β€œPlank to Push - up”

This is a great upper body/ ab finisher to any workout πŸ’ͺπŸ’ͺ
In the video I demonstrate 3 variations of a plank/pushup πŸ‘‡πŸ»πŸ‘‡πŸ»


πŸ‘‰ Option 1 for post natal mums who may have abdominal separation πŸ‘ΆπŸ»
πŸ‘‰ Option 2 beginner to intermediate
πŸ‘‰ Option 3 advanced
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You can of course do the plank on your hands in option 2 and 3, rather than your elbows to avoid transition onto the hands for the pushup although it adds an extra challenge to do 1 travelling plank each time 😜
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In all planks please ensure -
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1️⃣ Your hips are tucked towards your ribs
2️⃣ Your glute/ hamstrings and quad muscles are activated
3️⃣ Your chest is scooping away from the floor slightly separating your shoulder blades and avoid slumping towards the ground
4️⃣ You press your hands or elbows into the mat and imagine you are trying to pull the mat apart so it activates you upper back
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For the finisher you will need a timer ⏱
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1️⃣ Start with a 1 min plank then transition straight into 5 x pushups
2️⃣ Follow with a 45 sec plank (no rest in between rounds) + 5 x pushups
3️⃣ No rest, continue into a 30 sec plank + 5 x pushups 😩
4️⃣ Finish with a 15 sec plank + 5 x pushup
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Try and take no rest between transitions or rounds if you can manage. If you feel like you need a quick break due to technique correction, please take it πŸ‘
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This is an absolute AB burner! πŸ”₯πŸ”₯πŸ”₯
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πŸ‘­ Tag a friend who would love this workout!
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πŸ€” Let us know how you go with it?
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Dani
xx