Bodyweight Core and Arms Workout
You’re midway through Week 3, so it’s time to take things up a notch.
Today’s workout includes two circuits, like you’ve done before. In the
first circuit, you’ll start standing for skaters, then drop to the floor
for the next three moves—which are all in a plank position.
If you do all three without stopping, that means you’ll be holding a plank
for 90 seconds. If that feels too intense, there’s no shame in coming down
to your knees briefly, or even taking the push-ups from a kneeling
position. It’s more important to maintain good form than to just lock your
arms and hold a plank. During the forearm plank reaches and shoulder taps,
really focus on keeping your core tight, so that you don’t rock side to
side. Try to keep your hips as stable and still as possible.
Before you start today, don’t forget to warm up first with this cardio warm-up. It’s got jumping jacks, plank pikes, and jumping lunges, so you’ll be
primed to nail those burpees and plank variations in the workout below.
Along with that warm-up, and your optional cool-down, all of the workouts in this challenge were designed by certified
trainer Lita Lewis, exclusively for SELF.
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The Workout
Here’s a detailed breakdown of the moves you’ll do.
Directions
Do each move below for 30 seconds with no rest between moves. After each circuit, rest for 45 seconds. Complete both circuits 2-5 times total.
CIRCUIT A
Skater
x 30 seconds
Here’s a detailed breakdown of the moves you’ll do.
Directions
Do each move below for 30 seconds with no rest between moves. After each circuit, rest for 45 seconds. Complete both circuits 2-5 times total.
CIRCUIT A
Skater
x 30 seconds
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