November 2nd - Plank It

- Start with knees are bent over hips, and calves parallel to the floor.
- Tighten abs, sliding hands under low back for support.
- Inhale and dip toes to the floor while maintaining right angles at the the knee.
- Exhale, then return to starting position.
- Alternate sides for 40 sec, then rest 20 before the next move.

- Start on your side with feet together and one forearm on the floor below shoulder.
- Contract your core as your raise your hips off the floor.
- Hold the position for 40 sec, with your body in a straight line from head to feet.
- Rest for 20 sec before the next move.
Note: You'll repeat the other side for the second round

- Lie flat on the floor with lower back pressed down and fingers interlaced behind head.
- Straighten one leg out while turning upper body to the bent leg, bringing opposite elbow to knee.
- Note: Make sure ribcage is moving, not just elbows
- Alternate sides in a "pedaling" action for 40 sec, then rest for 20 sec before the next move.

- Place forearms on floor with elbows below your shoulders.
- Feet should be hip-width apart.
- Lift one foot off the floor, place it back down, then the other foot.
- Maintain a tight core and keep legs and glutes squeezed tight at all times.
- Alternate sides for 40 sec, then rest 20 before the next move.

- Lie down on the floor face up with feet flat on the floor.
- Keeping your core tight and your low back to the floor at all times, crunch up and tap the back of your heels with your hands.
- Repeat for 40 sec, then rest 20 sec before the next move.

- Start in a standard plank position with hands directly below shoulders.
- Keeping your core tight, hop your feet out then back in continuously.
- Repeat without stopping for 40 sec, then rest 20 sec before the next move.

- Lie down face up with legs extended and arms at sides.
- Bring legs in until your knees are past your belly button.
- Slowly bring them back to extended.
- Don’t let your feet rest on the floor during the entire set.
- Repeat for 40 sec, then rest for 20 sec before the next move.

- Place forearms on the floor with elbows aligned below shoulders.
- Step your feet back to hip width apart.
- Keep a neutral spine. As you hold, keep your hips up, don’t let them start to fall to the floor.
- Maintain a tight core and keep your legs and glutes squeezed tight at all times.
- Hold for 40 sec, then rest for 20 sec before starting round 2.

- Start with knees are bent over hips, and calves parallel to the floor.
- Tighten abs, sliding hands under low back for support.
- Inhale and dip toes to the floor while maintaining right angles at the the knee.
- Exhale, then return to starting position.
- Alternate sides for 40 sec, then rest 20 before the next move.

- Start on your side with feet together and one forearm on the floor below shoulder.
- Contract your core as your raise your hips off the floor.
- Hold the position for 40 sec, with your body in a straight line from head to feet.
- Rest for 20 sec before the next move.

- Lie flat on the floor with lower back pressed down and fingers interlaced behind head.
- Straighten one leg out while turning upper body to the bent leg, bringing opposite elbow to knee.
- Note: Make sure ribcage is moving, not just elbows
- Alternate sides in a "pedaling" action for 40 sec, then rest for 20 sec before the next move.

- Place forearms on floor with elbows below your shoulders.
- Feet should be hip-width apart.
- Lift one foot off the floor, place it back down, then the other foot.
- Maintain a tight core and keep legs and glutes squeezed tight at all times.
- Alternate sides for 40 sec, then rest 20 before the next move.

- Lie down on the floor face up with feet flat on the floor.
- Keeping your core tight and your low back to the floor at all times, crunch up and tap the back of your heels with your hands.
- Repeat for 40 sec, then rest 20 sec before the next move.

- Start in a standard plank position with hands directly below shoulders.
- Keeping your core tight, hop your feet out then back in continuously.
- Repeat without stopping for 40 sec, then rest 20 sec before the next move.

- Lie down face up with legs extended and arms at sides.
- Bring legs in until your knees are past your belly button.
- Slowly bring them back to extended.
- Don’t let your feet rest on the floor during the entire set.
- Repeat for 40 sec, then rest for 20 sec before the next move.