CBS Houston. Up And Coming International Vacation Spots. Things change fast in the international world of travel. The 7-Day Ab Challenge is an intense program that tones and burns fat. Find this and similar workouts for women on SkinnyMs.com!From time to time, there are fairly untouched gems, like Mozambique 1. Cuba 1. 0 years ago. For very different reasons, Germany, Argentina, the Philippines, and Madagascar are destinations to consider or re- consider for your up- and- coming vacation bucket list. Take this core strength challenge and get rock-hard abs by using 20 unique plank exercise variations in your next workout program. Charlotte's sports/talk station featuring CBS Sports and local team broadcasts. I had a request to create a printable Slim in 6 calendar. My wife has the Slim in 6 DVDs so this seemed like a pretty good idea. I used the color schemes from the. CW69About CBS Television Stations Group (Formerly Paramount Stations Group), a division of CBS Inc., officially entered the Atlanta market September 1, 1995. The 5 Minute Plank For Core Strength, Stability, and Rock- Hard Abs. So, there’s a little story behind this one. I spend a lot of time helping beginner and seasoned trainee’s with their questions about health, fitness, and training at the Burn The Fat: Inner Circle fat loss support community. I’ve been a contributor and forum moderator there since 2. I’ve met some pretty cool people. I’ll be honest and up front when I say that one of my personal favorite members is a woman named Jan, who is the ring leader of the Siffer- Ladies! The front elbow plank sans grimacing face. Now, don’t let the cutesy name fool you – these ladies are not your average gym trainee’s. When I picture the Siffer- Ladies showing up at the gym, it’s like an old Western movie where everyone clears out of the bar when the outlaws arrive. The Siffer- Ladies are notorious fitness outlaws! While the so- called “civilized” women are barely breaking a sweat on the Elliptical machine while watching Oprah, the Siffer- Ladies are cranking out endless reps of alligator crawls, ab wheel rollouts, pushups, pullups and partner wheelbarrow walking. They’re hardcore – pure and simple. Some people in their gym even think they’re crazy (I can relate to that!). Jan has been somewhat of a training disciple of mine and she’s built some pretty impressive fitness levels over the years using mostly bodyweight training. You see, Jan is a lifestyle fitness trainee. She’s found something that works for her, and she’s been sticking with it for years. She trains because she loves it. I don’t know what possesses them. Jan contacted me a couple weeks ago asking for advice about getting from 3 minutes to a 5 minute plank. After offering her some suggestions, I’ve been thinking about it ever since. I’ve never had any of my clients do a plank for longer than 3 minutes, and I’ve never done one longer than that either. It’s uncharted territory. So, you know me. The obvious way is to practice more plank exercises like the ones above (and there are many other common variations, too). You can incorporate set/rep schemes throughout your training sessions, or just practice periodically throughout the day (grease the groove technique). You can do pyramid sets, supersets, circuits, or straight sets. The choice is yours, and ultimately your goals will dictate which approach you should take. If you have specific goals, and would like a suggestion, let me know in the comment section below. The plank routine exercises are: front elbow plank (FEP)FEP w/ right arm elevated. FEP w/ left arm elevated. FEP w/ right leg elevated. FEP w/ left leg elevatedright arm and left leg elevatedleft arm and right leg elevatedright side plankleft side plankright side plank with leg upleft side plank with leg uptop of pushup position (TOPP)TOPP w/ right arm up. TOPP w/ left arm up. TOPP w/ right leg up. TOPP w/ left leg up. TOPP w/ right arm and left leg up. TOPP w/ left arm and right leg upright side plank, elbow lockedleft side plank, elbow locked. Here’s a guide for estimating the duration: 3 seconds per exercise = 1 minute total. If you can hold a front elbow plank for at least 3. The fastest way to build up to a 5 minute or longer plank is to work very incrementally on the above exercises – adding only 1 second to each drill at a time, and practicing until it isn’t very difficult (Rating of Perceived Exertion under 6/1. Do keep in mind that you don’t need to follow the above routine verbatim. You can create your circuit any way you like – picking any number of exercises and any duration. You can even add rest times in if you’d like. It’s all dependent on your goals and how much you want to challenge yourself. Important Announcement. I’ve had an idea for a unique abs and core training product in the back of my mind for awhile now, and I’m conducting a survey to see if there’s enough interest to justify me working on it. If you liked this post, then you’ll love the new program I’ve got in mind. So, if that sounds like something you’d be interested in, you can learn more about it at the link below. But please be sure to like or share this post before you go – with those handy- dandy buttons below and in the slider to the left. Thanks for the support – it helps a lot! Plus, if I see a lot of shares, I know exactly what kind of content you’d like me to focus on more in the future. I’ve got a whole series of posts like this one that I’d love to put together for you, if there’s enough interest. So, let me know before you go! Update (8/4/2. 01. Upon seeing the above video and trying out the routine, the Siffer- Ladies challenged me to a 5 minute static plank – top of pushup position. Here is my challenge entry. I don’t offer online training, and the only way to get access to me as an online personal trainer is through the Burn The Fat: Inner Circle. I login to the forums almost daily to answer questions. Questions directed to me will be emailed to me by another forum moderator if I haven’t answered it within a day or two. So, if you’d like some regular feedback about your training, nutrition, or fitness lifestyle, then becoming a member at the Inner Circle is your best chance for getting direct access to me. Plus, we have 2 fitness challenges every year (in which I am on the judging panel) with prizes that range from cool fitness gear to luxury trips to exotic locations like Jamaica or Hawaii – free registration to the contest comes with an IC membership. If you’d like to super- charge your social support system, then sign- up at the Inner Circle today. Just watch out for those Siffer- Ladies in the progress journals section!
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