Friday, June 3, 2011

Exercise of the Week: Elevated Plank Mountain Climbers

Sometimes you've got to work with what you've got. When you don't have your gym equipment to get your workout on there are a lot of things you can do using what you have around you. This weeks exercise of the week comes from this sort of a situation. I would normally do these with a bench at the gym, but a chair or step works perfectly.

STEP 1: Start in an elevated push up position with your feet on top of the chair/stair. 
 Make sure your core is tight (tight abs/tight glutes) and your shoulders are pressed down and back. Keep your butt down and flat so your whole body is in line. 

STEP 2: Bring your right leg into your chest as tight as you can, keeping your hips down as much as you can. Return your right leg back to the chair.

 STEP 3: Bring your left leg into your chest and then return it back to the chair.

Try these out! They are an AWESOME core workout. Shoot for doing 10-20 reps on each side, and if you feel like you can handle more than that go for it. If you want to add a challenge to a push up in between each rep of one right knee/left knee.

It's easy to use vacation as a reason not to move, and sometimes I think that is a great break for your body! However, if you are still wanting to workout there are lots of things you can do to get your workout on without any equipment at all! Click HERE or HERE for some more vacation workout tips. This morning Benita and I did yoga on the balcony with the ocean breeze and the warm sun making the perfect addition to our sun salutation. Working out with the beach to your side and the sound of crashing waves in the background is rough...have I said I'm going to miss this place?
Cause I am. 

Aside from the normal running/walking/biking/swimming in pools etc...have you ever worked out outside? I remember seeing those infomercials of people working out on the beach when I was younger, and I always thought it made it look so much more fun. Well I agree now. Doing yoga outside was so peaceful and serene. Doing some strength training outside was fun too. I could get used to that. I hope you are having an awesome week! I go home tomorrow, and I'm trying to not think about it. Real life sounds like something I did so long ago... ;)

21 comments:

Julia said...

ahhh! Crazy Debbie at the gym had us do these planks in the core class last week and they were killer!!! my abs were sore for days...in a good way :)

I LOVE working out on the beach. best thing ever!!! Enjoy your last day!!! So sad that your trip is coming to an end...but I did miss you :)

Samantha said...

gonna have to try this one! thanks! wish i was on the beach instead of in an office :(

Natalie Cates said...

Love some core work! I will add these in for sure! I hope that you are having an amazing last day on vacation!!!! I LOVE working out outside - it makes it much more fun. A few years ago I taught a bootcamp class at a local park and it was amazing! :)

kara t. said...

You are such a good example of how to come back from vacation without having to unpack "regret" out of your suitcase!

There's a big park by my house that hosts a bazillion events during the summer and one of them is every Sunday morning they have yoga in the park. It's fantastic. I went to Santa Monica last summer and there were tons of trainers training people on the beach. I had a trainer once that would have me do stuff on top of the parking garage but it's just not the same!

Erin@gosupermamago said...

I am SO jealous of your vaca!

I LOVE doing outdoor workouts! I did a short crossfit workout outdoors the other day: run 400m, 15 burpees, 15 dips, repeat 4x. I also do lots of bodyrock workouts outdoors. :)

Mrs. JM said...

ummm ... is that you? better question, are those your triceps?! holy triceps girl!

i love all things plank. i'm not as big of a fan of mountain climbers. lol. i'll try those for sure.

the most i do outside is running. boo ....

Rene said...

Just thinking of those planks make me sore. I've just come back to the gym after a 2 1/2 weeks hiatus and I can barely sit down.
I've never done anything except run outside. I love running on the beach.

Kiley said...

Sweet twist on the mt climbers. Looks like a killer

Jody @ Raising Fin and Fish said...

So do you try to this quickly like a cardio mountain climber? Or slow and controlled more focusing on the core work?

Melissa said...

oh my, I have a love/hate relationship with both the plank and mountain climbers...

Working out outside is such a lovely break from routine; yoga sounds so peaceful!

Unknown said...

i am going to have to try this! looks like a good one! :)

ash & diz said...

I miss you!!! Please come home soon ...

I hate that you look so incredibly hot in your pictures. If i did those planks my belly button would be touching the floor ... ugh.

Yogurtland date when you get back?? And/or Pizza Factory?!

Kelsey said...

I hate regular mountain climbers so I'm sure these are much harder!

Anonymous said...



Stop by my wеb blog - team-6.eng.toyo.ac.jp

Anonymous said...

Mark Tanzer, chief executive of civilian helicopter
trade organisation the British Helicopter Association, said:" The footage of tornadoes Channel itself has been swept up by NBC.

Also visit my homepage: storm spotters

Anonymous said...

Nice blog here! Also your website rather a lot up very fast!
What web host are you the usage of? Can I am getting your associate link to your host?
I want my web site loaded up as fast as yours lol

Also visit my page vakantiewoning frankrijk huren

Anonymous said...

It is perfect time to make some plans for the future and it is time to be happy.

I have read this post and if I could I desire to
suggest you few interesting things or advice. Maybe you can write next articles referring to
this article. I desire to read even more things about it!


Here is my web site: vakantiehuisje frankrijk

Anonymous said...

I was able to find good info from your blog articles.


my blog post; vakantiehuisjes frankrijk

oakleyses said...

coach purses, louis vuitton, louis vuitton outlet, ray ban sunglasses, michael kors outlet, coach outlet, michael kors outlet, oakley sunglasses cheap, kate spade outlet, prada handbags, oakley sunglasses, ray ban sunglasses, tiffany and co, chanel handbags, oakley sunglasses, louboutin, burberry outlet, polo ralph lauren outlet, michael kors outlet, michael kors outlet, tiffany and co, burberry outlet, nike free, coach outlet store online, gucci outlet, louis vuitton handbags, longchamp outlet, louis vuitton outlet stores, michael kors outlet, air max, polo ralph lauren outlet, louboutin outlet, true religion jeans, true religion jeans, kate spade handbags, longchamp handbags, tory burch outlet, jordan shoes, louis vuitton outlet, christian louboutin shoes, nike shoes, michael kors outlet, air max, coach factory outlet, prada outlet, longchamp handbags, louboutin

David Roy said...

Pleasant website and completely extraordinary. You can improve yet regardless I say this perfect.Keep striving generally advantageous. Pier Foundation home plans

Unknown said...

www0802


coach outlet online
pandora jewelry
adidas nmd
kate spade outlet online
coach outlet online
jordans
ecco shoes
coach outlet
uggs outlet
ralph lauren uk