Thursday, January 20, 2011

Exercise of the Week: Plank Mt. Climbers

I have been LOVING these lately. Working the core and getting the heart rate up at the same time. Yes, please. I am a huge fan of the plank. It is such a great exercise to improve core strength, which will help you in all areas of your life. I have had some lower back injuries, which only started getting better when I began to do core work. Going from SEVERE pain to being pain free has made me a big believer in working your core. If you have a solid foundation you will be a powerhouse in all other forms of exercise, sport, or even just daily functioning you engage in.

Plank Mt. Climbers

1. Start in an extended Plank Position...Like So...
2. Hold this position for 10 seconds.

3. Do 10 mt climbers. (Bring one knee into your stomach and then back to start and switch bringing your other knee into your stomach. Repeat this 5 times on each leg.

4. Go back to holding the plank position for 10 seconds.

5. Repeat this 5-10 times if you can.

These work your abs, lower back, shoulders, glutes, chest muscles, and triceps. Just think keep everything super tight and flex your muscles the whole time!

I am going to do these with my boot camp class tonight, and I'm sure they'll LOVE em! ;)

On a totally unrelated note...I booked a ticket to AZ today to go visit over Valentines Day weekend. YAY!!! I am so excited. Both Delta and Southwest have one way flights for $79 bucks, so if you have a need...check it out. That is basically free. I can already feel the warm sunshine. :)

Do you do core work? I have made it a point to throw some balancing and core strength into all of my workouts. Believe me, it's worth it. Do you have any fun trips or vacations to look forward to? It is amazing how having something to look forward to makes me so happy. It helps me get through busy, crazy times!
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26 comments:

  1. KatyJanuary 20, 2011 at 5:28 PM

    I do planks everyday! And I can't stand mountain climbers. Lol. :)

    ReplyDelete
  2. JenJanuary 20, 2011 at 5:45 PM

    I love the plank too! I like side plank and the mountain climbers that add a twist with an opposite elbow. Did that make sense? I have added some balance stuff to my routine and I think it's really making a difference in my running. Have fun at boot camp!

    ReplyDelete
  3. ShannonJanuary 20, 2011 at 5:54 PM

    I will definitely be trying these! I've been doing about a 1 min, 30 sec plank most days of the week, and I'm looking to incorporate more core exercises.

    I need something to look forward to. It really does make the days seem so much better when you know you're about to do something exciting.

    ReplyDelete
  4. COLORADOctorJanuary 20, 2011 at 6:05 PM

    you bet your abs I do core work. Love it. Planks and mt climbers are 2 of my favorites-genius to combine! love:)

    ReplyDelete
  5. AnonymousJanuary 20, 2011 at 6:11 PM

    i used to do corework so much. but i've been majorly slacking lately. this exercise looks intense. maybe too intense for me ;)

    ReplyDelete
  6. StephanieJanuary 20, 2011 at 6:15 PM

    Planks kick my butt (my core actually...hah!) but they hurt so good. We'll do them in Fusion tomorrow morning for sure! When my sister and I go the gym together, we'll pick a weightlifting piece of equipment and while one of us does the reps the other holds the plank until she's finished. Fun game. :)

    ReplyDelete
  7. NicoleJanuary 20, 2011 at 6:28 PM

    I used to do these in gym class. I do core/ab work already but I plan on doing more to help with running. That's an awesome deal for a ticket! I might drive to see my sister and do a run with her Valentine's weekend, too. I like having trips and occasions to look forward to!

    ReplyDelete
  8. AnonymousJanuary 20, 2011 at 8:00 PM

    Man if I would have read this before boot camp - I might have re-thought going..haha just kidding - those kicked my butt and I have a love hate relationship with them now! LOL

    ReplyDelete
  9. UnknownJanuary 20, 2011 at 8:29 PM

    I love planks and mountain climbers. Brett and I have plank contests at home to see who can hold them longest:)

    ReplyDelete
  10. JennJanuary 20, 2011 at 10:57 PM

    Yay!! Im so happy to have you as my blogging buddie!! Thank you so much for the nicest comment!! I dont do the plank unless I do Insanity. I should do more! You probably have the best 6 pack! :) why are you training so hard??
    In my mind Im planning my next trip to Italy, its the most amazing place ever! Have you been there??
    So happy to get to follow your cute blog!

    ReplyDelete
  11. AnonymousJanuary 21, 2011 at 4:28 AM

    I love planks and mountain climbers. I bet your boot camp class is awesome!!

    I'm going to Florida in 5 weeks for the weekend, then the day I get back the family is going to AZ for 2 weeks, I can't wait, it's definitely helping me get through the MI winter! I sure wish our tickets would have been anything close to what you paid though! :)

    ReplyDelete
  12. JennJanuary 21, 2011 at 7:35 AM

    Nice tip!

    When I first started running my lower back was bothering SO much. I really thought I had something major wrong. I ended up at PT and they helped me with a core strengthening program. This made a MAJOR difference both in my running and in my back pain! Strong believer in Core work!!

    Yay on the plane ticket!!

    Have a great weekend:)

    ReplyDelete
  13. MeriJanuary 21, 2011 at 8:45 AM

    Whenever I do these, I automatically hear Jillian Michaels' voice in my head from the video I have. They really work though! (all of the variations...)
    Great site, I can't wait to explore a bit more :)
    Meri
    merigoesround.blogspot.com

    ReplyDelete
  14. AshleyJanuary 21, 2011 at 8:47 AM

    I am going to do this today. I will try not to come back and complain, haha.

    As far as my pesto recipe, it is here: http://thethriftywife.com/?p=71

    Sorry, I'm trying to get my blog to look remotely readable soon.

    ReplyDelete
  15. HeatherJanuary 21, 2011 at 11:08 AM

    I try to incorporate core exercises in all my workouts too, and I do lots of plans. Thanks for the new idea! I love trying new things.

    I am so excited about a last minute suprrise trip to WI next weekend to suprise my friend on a very special day! I love looking forward to vacations too! That and packing are half the fun for me. :)

    ReplyDelete
  16. BenitaJanuary 21, 2011 at 2:00 PM

    "I usually hold a plank every night before I go to bed....Did you see how many push ups I just did? I have really good upper arm strength. One might say a great asset to an Island of some kind."

    ReplyDelete
  17. The Hungry Runner GirlJanuary 21, 2011 at 10:14 PM

    I am so so happy you are going to AZ for v-day!!! I love your fam and I would get there as much as possible!! You are so good at planking.....I need your help, my core has gone down the toilet. I am so going to miss you tomorrow morning. I love you to death!

    ReplyDelete
  18. KatieJanuary 24, 2011 at 6:26 AM

    I do planks everyday, I've been trying for 5 mins. combined and hopefully building up as the summer approaches.

    I love mountain climbers too, but I've never put the together, I'm definitely going to try it!

    ReplyDelete
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