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January Fitness Challenge - *°* Day 6 *°*
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By (user no longer on site) OP
over a year ago
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So you sexy beasts, are your abs ripped yet?? No?! well that's a sure sign, you need to keeeeeeeep planking 
Here, we go - Day 6 of the January fitness planking challenge - it's a bit more challenging today - as usual I'll share the pose on the telegram group or fab messenger
Make sure your core is engaged to protect your back.. Don't let that bootie pop up! Check the pose and keep checking your alignment, don't hurt yourself 
******
Day 6: High Plank Shoulder Taps
* Assume a high plank position.
* Keeping your hips square, working hard not to let them sway side to side, lift your right hand to tap your left shoulder, then your left hand to tap your right shoulder.
* Continue alternating for 45 seconds; do three sets
******
The standard activity is as described - but it is up to you how many seconds and reps you do.. Dial it down or punch it up depending on your ability
.... think of the sense of achievement at the end of it
May the force be with you 
Don't forget to post your progress on the thread
Midnight |
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The thing with the shoulder taps is to try and engage!
If you are doing fast taps you aren't engaged enough, the whole thing should be stable and controlled throughout!
That and if it doesn't feel like you've taken a medicine ball in the stomach a dozen times, you ain't doing it right! Lol.
Thanks for the continued motivation Midnight! |
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"Is planking on its own enough or does it need the shoulder taps to make it beneficial? "
Do the best you can... if you cannot manage the shoulder taps right now, just plank and work your way up to the taps...
Keep at it! |
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By (user no longer on site)
over a year ago
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"Is planking on its own enough or does it need the shoulder taps to make it beneficial?
Do the best you can... if you cannot manage the shoulder taps right now, just plank and work your way up to the taps...
Keep at it!"
Thanks man! Any advice on any other core exercises? My core is so weak it's embarrassing haha |
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"Thanks man! Any advice on any other core exercises? My core is so weak it's embarrassing haha"
A good setup exercise that isolates the abs is to lie down lift and bend your knees and let them drop to either side, like frogs legs to make a diamond.
Now point your arms at 45 degrees half way between horizontal and vertical and focusing on squeezing the abs to lif the shoulder blades of the floor.
Release and repeat.
The leg position helps to isolate just the abs, you can't use your legs to help you.
These can be bustard hard so do what you can, rest and repeat x3. |
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By (user no longer on site)
over a year ago
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"Thanks man! Any advice on any other core exercises? My core is so weak it's embarrassing haha
A good setup exercise that isolates the abs is to lie down lift and bend your knees and let them drop to either side, like frogs legs to make a diamond.
Now point your arms at 45 degrees half way between horizontal and vertical and focusing on squeezing the abs to lif the shoulder blades of the floor.
Release and repeat.
The leg position helps to isolate just the abs, you can't use your legs to help you.
These can be bustard hard so do what you can, rest and repeat x3."
I think I know what you mean, when my legs are in a diamond shape am I keeping my feet up off the flood or letting them rest? |
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By (user no longer on site) OP
over a year ago
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"The thing with the shoulder taps is to try and engage!
If you are doing fast taps you aren't engaged enough, the whole thing should be stable and controlled throughout!
That and if it doesn't feel like you've taken a medicine ball in the stomach a dozen times, you ain't doing it right! Lol.
Thanks for the continued motivation Midnight!"
Yes, the harder i squeezed, the less 'rock' i had whilst doing it
I did have a bit of a dab on by the end if it and felt like i was going to throw up  |
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By (user no longer on site) OP
over a year ago
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"Awesome. I'm in. Love planking.. Up to 1 min now. Got to 3 mins last year.. Might take to day 100 for that though. Xxx keep going folks xx"
Are you joining the challenge? |
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By (user no longer on site) OP
over a year ago
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"Is planking on its own enough or does it need the shoulder taps to make it beneficial? "
It is working a different set of muscles - each day the plank is different to mix it up |
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By (user no longer on site) OP
over a year ago
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"Six out of six, and starting to enjoy it now
My favourite thing is still waking up in a morning and seeing a new mail in my inbox  "
Awwww I'm glad I'm bringing a bright spot to your day.. Does that mean you are signing up to February's challenge  |
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By (user no longer on site) OP
over a year ago
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"Done this morning, really enjoying it so far xx
Done it but can't say I'm enjoying any second of it! "
Some of them are hard.. But think of the long term gain ! |
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By (user no longer on site) OP
over a year ago
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"I need something to challenge me and keep me fit. The gym is a no no just now and it's too cold outside to train. "
You should have joined our challenge! |
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By *ooBulMan
over a year ago
Missin’ Yo’ Kissin’ |
Ok "M" I'll give it ago!
You look at this - it's another way of achieving the same thing....
See what you think? Music is not bad too!
https://www.youtube.com/watch?v=GvQUttWLVWc
Yi Jin Jing (Muscle Tendon Change Classic) Qi Gong |
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By (user no longer on site) OP
over a year ago
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"I need something to challenge me and keep me fit. The gym is a no no just now and it's too cold outside to train.
You should have joined our challenge!
I will check for the next one. "
You can join now if you want - ping me |
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By (user no longer on site) OP
over a year ago
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"Ok "M" I'll give it ago!
You look at this - it's another way of achieving the same thing....
See what you think? Music is not bad too!
https://www.youtube.com/watch?v=GvQUttWLVWc
Yi Jin Jing (Muscle Tendon Change Classic) Qi Gong"
Are you wanting to join.. Send me a message  |
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By (user no longer on site) OP
over a year ago
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"It was a lot easier on the joints that yesterday’s
Oh i loved yesterday's, it was my favourite!
Did you enjoy your dose of DP   "
I'm glad i did it.. Ended up working late and missing my step class  |
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By (user no longer on site) OP
over a year ago
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"I'm done, spread my legs as well
Oh.. And?!
To keep form, didn't get lucky   "
Awwww... Maybe you will by the end of
the challenge 
Did your new nickname make it to fab |
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"First it’s plank hell and now I promised I’d eat pizza. What a great day this has been.
I feel like we are corrupting you, but not in the way that you desired to be corrupted "
I’m liking it Midnight and in a good way.  |
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