There are lots of planks in this workout!
OK……not lots, only a little bit of planking.
20 second planks!
Doesn’t seem hard….but they ARE going to be HARD!
And they’re the perfect addition to this back & arm focused workout – to help out those arms babyyyy!
But that’s cool right, because we all love planks.
LOL! Yeah right! Planks, especially elbow planks, are the WORST!
If there’s one exercise I’d complain about, it’s the plank.
Ok, maybe crunches, but planks too! LOL!
SO the Lushious Bikini Body Challenge Workouts have me in a constant good mood! I’m excited about the challenge. It’s been a while and 12 weeks are going to create some AWESOME new habits!
Who’s ready to kick butt today!?!?!
+ check in each day for the NEW daily workout
+ drink lots of water throughout the day, and especially around your workout time
+ always train with proper form, focusing on your breathing and tempo
+ focus on eating lean protein with lots of vegetables for every meal
+ share your progress through #LushiousBikiniBodyChallenge
+ a pair (or 2) of dumbbells (I’m using 15lbs & 10lbs)
+ exercise mat
+ gymboss interval timer
Set your timer for a single, 20 second round. This will be for the plank intervals.
Complete the following exercises in the order below, resting as provided for each set.
dumbbell REVERSE GRIP ROW x12 reps
20 second PALM PLANK JACKS
x6 sets, resting 45 seconds after each super set
resistance band PULL OVER x20 reps
dumbbell PLANK ROW x10 reps (reps per side)
20 second ELBOW PLANK
x3 sets, resting 30 – 45 seconds after each tri set
dumbbell alternating CROSS BODY CURLS x20 reps (total)
dumbbell CLOSE GRIP OVERHEAD TRICEPS EXTENSION x10 reps (per arm)
20 second PALM TO ELBOW PLANK
x3 sets, resting 30 seconds after each tri set
THE EXERCISES IN ACTION
dumbbell REVERSE GRIP ROW
PALM PLANK JACKS
A nice and slow tempo, open and close, while engaging your core the whole time. Try keeping your back as flat as possible.
resistance band PULL OVER
This exercise can also be performed with a single dumbbell.
You can see an example HERE.
dumbbell PLANK ROW (reps per side)
dumbbell alternating CROSS BODY CURLS
dumbbell CLOSE GRIP OVERHEAD TRICEPS EXTENSION
PALM TO ELBOW PLANK
When doing the elbow to plank rows, switch your starting arm after each full rep.
For example if I drop my right arm first, then my left follows, then I push up with my right arm, then left to follow.
Next I would drop my left arm first, then my right to follow, push up with my left arm and right to follow.
Alternating as so.
I hope you guys enjoy this workout, I think adding the planks along with weights will be a fun twist for today.
Tomorrow is a new show! 🙂