Keep up the amazing work!
This week we are going to work on learning the straight-arm plank. After mastering that, we will be putting the three planks together to raise the roof on this routine.
Straight-arm Plank
Action Step:
Make a Plan.
Just like in prior weeks, look at your schedule over this next week. Find time where you can dedicate a few minutes each day to the Plank Mini Challenge. Mark it on your calendar and/or put a reminder on your phone to take the time.
Also print out the Plank Mini Challenge paper tracker for Week 4 to keep up with the plan and your progress each day.
Action Step:
Learn Something New.
This picture shows someone doing a straight-arm plank. To start this plank you will need to go down to the floor and get in a push up position with your arms straight. Put your arms slightly wider than shoulder width and place your hands directly below your shoulders or slightly forward to your eye level. Also make sure you do not lock your arms or legs.
Form a straight line with your body. Keep your head in a line with your back. Squeeze your bottom and abs.
Action Step:
Repeat
You will want to release and repeat several times to ensure that you get the feel of the correct position.
Action Step:
Create a Baseline.
Get into position and see how many seconds you can hold it in the correct form. Remember while holding the position to focus on perfecting form. Now you have set your Week 4 Straight-arm Plank Baseline Time! Write it down on your tracker because you will be using that for the rest of the week.
Action Step:
Take Your Baseline and Get Started!
| Day | Plank Hold | Repeat |
|---|---|---|
| 22 | Week 4 Straight-arm Plank Baseline Time | 3 times |
Action Step:
Repeat, Repeat & Repeat.
For the next few days you will continue to work with your Week 4 Straight-arm Plank Baseline Time and add repetitions.
| Day | Plank Hold | Repeat |
|---|---|---|
| 23 | Week 4 Straight-arm Plank Baseline Time | 4 times |
| 24 | Week 4 Straight-arm Plank Baseline Time | 5 times |
| 25 | Week 4 Straight-arm Plank Baseline Time | 6 times |
Action Step:
Add 5 and Create a New Baseline Time.
Over the next few days you will add 5 more seconds to create a new Baseline Time.
| Day | Plank Hold | Repeat |
|---|---|---|
| 26 | Week 4 Straight-arm Plank Baseline Time + 5 seconds = Final Week 4 Straight-arm Plank Baseline Time* | 4 times |
| 27 | Final Week 4 Straight-arm Plank Baseline Time | 5 times |
| 28 | Final Week 4 Straight-arm Plank Baseline Time | 6 times |
*This time will be your Final Week 4 Baseline Time. Make sure you keep it handy for next week.
Please consult with your physician prior to starting any kind of diet, exercise or wellness program. This program is not intended to give medical, nutritional or wellness advice.
