❌ Marks the Spot ❌
Ready for more #acroyoga with you @jenna_hewitt! Wearing one of my favorite @aloyoga holiday colors! 💚
Took the dynamic route today to work on my core. Weighted plank walks make you feel and look like a snail 🐌 you can't move fast and you have a plate for a shell 😆
Did this at the end of a grueling session, thus the sweet sounds coming out of my mouth 🤣
Ninja's secret: The slower you go, more the muscle engagement. Movement happens with really small steps with the ankles going into extension and flexion. Knees do not bend, hips do not rise/drop and the level of your plank doesn't change either. Progress to a plate once you're confident of minimal hip movement and if you're able to traverse through the entire length of the gym without a break 😅
Incorporate this in your core workout and tag me and hashtag #sweatyninjas 🙌🏻
"Wer immer tut was er schon kann, bleibt immer das was er schon ist." - Henry Ford⠀
Am Ende jeder Trainingseinheit probiere ich stets neue Übungen und Challenges mit dem eigenen Körpergewicht aus, um die Körperspannung und Beherrschung zu verbessern.⠀
Auf diesem Foto, eine Plank-Handstand Variation, zusammen mit @phain_for_gain 💪⠀
An welcher Übung arbeitet ihr gerade?⠀
It's #workoutwednesday for @womensrunningmagazine. Give this "Spiderman Plank" Exercise a try to attack your core....who's willing to give it a try??
DAY 1 🎄12 Days of Health and Wellness🎄
Step 1: Watch the Video
Step 2: 👇🏻 read all the info!😉
Step 3: do a plank or a variation everyday leading up to Christmas👊🏻
Even though this might be one of your most dreaded exercises😓 it is the BEST because it is a full body workout!
1. Tones the Core: Helps build your deep inner core muscles that lay the groundwork for all movement.
2. Reduces Back Pain: Strengthens the back muscles, while creating a stronger core which alleviates pressure placed on the back.
3. Improves Balance and Posture: You have to really engage the entire body to stay balanced in the proper position. This includes the back, chest, shoulders, & neck needed to sit up straight.
4. Lower Body: The glutes and hamstrings also have to be firing the entire time; therefore, building the essential muscles for gait and daily activities.
5. Improves Your Mood: It has the potential of giving you a mood boost by the way it stretches and ultimately relaxes muscle groups that often become stiff and tense.
There are many different variations, so I encourage you to find the one that pushes you to your limit while keeping proper form. I am demonstrating 2 forms (high plank and low plank), you can also place one or both knees on the ground, as well as find a higher surface or wall to place your hands to decrease the intensity👍
DO IT: HOLD for 30 seconds, release and repeat 2-3x!💪🏼 Or make a circuit doing hip dips 30 seconds, jig-saw 30 seconds, and hold 30 seconds!!!!
DAY 1: 60 second plank
60 seconds... that’s all I’m asking! Your core is the foundation of every move you make, which is why it is also the foundation of the 12 Days of Fitness.
Give me your best plank and tag me so I know you did it! ✔️
The speed on this video makes me #LOL but I wanted to get all the moves in here! Quick 15 minute HIIT workout from yesterday... here’s what I did. I picked 10 exercises that (by themselves) are relatively simple. I did each exercise back to back for 30 seconds each. 5 minute circuit, 3 sets completed. Total body workout with no weights! This can be done anywhere... here’s what I did:
Switch leg jumps
Alternating reverse lunges
Rest when needed!! Your workout will be done in less than 20 minutes but you’ll certainly feel the burn 🔥
Watch the full clip with the exercises at normal speed on my #YouTube channel!