"Blind spots are things that others see about you that you don’t see about yourself. " ~Bill George
Are you a morning exerciser? Then you better plan on enough time to get some breakfast, too!
This is why we keep on keeping on because we want to be as active as these friends are at the ages that they are.
This is a fun challenge for you! A HIIT workout (timer included; nothing unusual, you've done all of these moves before), and then an ab challenge.
Now you'll do the Ab Challenge part:
For each of these plank variations, do 20 repetitions. If it calls for one side and then the other, do 10 on each side.
Let's start from a good plank form: your hands should be directly under your shoulders. Try to line the 'eye' of your elbow (the inside of the bend) with the space between your thumb and forefinger for each hand. Keep your shoulders out of your ears, drawing your shoulder blades down your back; this should also open the front of your body a bit. Your hips should be tucked just a little, and pay attention that they don't start pushing upwards as you get more fatigued. Your shoulders, hips and heels should basically be in a line. Don't allow your hips to sag or push up. For more challenging position on the planks, keep your feet closer together, creating a smaller area for balance. For easier balance, keep your feet a little wider
You can do these in order as they are written, or you can mix it up.
1. Plank + hip drops (from a high plank swivel your hips from side to side in an arc, trying to keep your shoulders and feet as still as possible)
2. Plank + pike (from a high or a low plank, push your hips up - like down dog - and then drop them back to a true plank)
3. Plank + frog kick ( from a high plank, jump your hips into the air, and pull your knees into your armpits/upper arms; push your feet back, landing on your toes. You can do a less challenging version by alternating drawing each knee into the same side upper arm). I would recommend starting with 10 of these.
4. Plank + knee in (same side elbow. Hold the knee in for a count, moving deliberately and slowly)
5. Plank +leg sweep (from a high plank, sweep your foot along the ground in an arc out as far as you can, keeping your heel up and toe down, toe as close as possible to the ground. Do not allow your opposite hip to push out to counterbalance the leg; only go as far as you can without breaking the plank form)
6. Plank walk (from a high plank, walk your right hand and right foot out to the right, taking three 'steps'. Repeat to the left.)
7. Plank + punch out (from a high plank, punch out with alternating arms, like you are punching straight over your head. if you were standing up, it would be a punch directly up)
8. Plank + batwing (from a high plank, sweep your alternating arms out in an arc until they are parallel to the ground and directly out from your side. You should feel a squeeze at the top of the arc in the middle of your back)
9. Plank + shoulder tap (from a high plank, lift your right arm and tap your left shoulder. Repeat with left hand and right shoulder. Keep your hips as level and still as possible. If your hips are swinging too much, move your feet apart a little)
10. Plank jacks (from a high plank, jack your feet in and out)
11. Plank + knee in (straight to your chest. Hold the knee in for a count, moving deliberately and slowly)
12. Plank + knee in (opposite elbow. Hold the knee in for a count, moving deliberately and slowly)
Get into a healthier headspace. Sure, good advice. But how?
Mental & Emotional Health
Emotions can be big. What should you do when it feels like a negative emotion is holding you back?
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