Start performing the running motion with knees reaching up to your waist.Before starting this exercise make sure your legs are shoulder-width apart and fingers straighten out as if you’re ready to cut the air.You don’t have to go super fast with this exercise just go at moderate pace you can manage. When you’re performing this exercise your knees should reach up to your waist. Note: Watch the video below as it demonstrates how to perform this exercise much clearly.įinishing off this routine is another high intensity move to drain every bit of energy you have left. Now go back to the starting position and repeat.Return to the starting position then perform another plank jump but this time upwards doing a back leg kick.Use feet to perform a plank jump while widening both legs.Getting to the plank position with your upper body elevated, legs close together and arms fully extended with palms flat on the ground.By the time you finish this workout you shouldn’t have any energy left. Remember, the goal is to maximize calorie burn in this 11 minutes. It’s high-intensity therefore requires a lot of energy to perform. Note: If you cannot perform this workout then you can replace it with a knee push-up.Īnother plank variation that will work every single muscle in your body. Now use both arms to push your body upwards hold on one second and slowly return to the start position.Make sure both hands are positioned slightly in front ready to lift your body.Get into the plank position as shown in the image above with core tightened and legs parallel to the ground.You will work your arms, shoulders and even back. That’s exactly what this plank variation will do. If you want to amplify the look of a small waist then your upper body have to be toned and proportionate. It will effectively target your entire core and your upper body. The good news is you’ll be doing only a few reps of this move. If you want to see changes in your body you MUST challenge yourself. Now for some of you this might be slightly intimidating.
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