Happy October! The month of pumpkins, apple picking, boots, and plank-touches. What’s a plank-touch, you ask? Great question! It’s the perfect exercise to engage your entire core. To perform a plank touch, get in a plank position with hands on ground, shoulder-width apart and legs straight, wider than hip-width apart. While balancing and keeping hips even, (which will fire up your abs) touch one shoulder with opposite hand. Put that hand back down on the ground and repeat on the other side. Alternate sides while keeping core stable. You may keep your knees on the ground if you cannot stay balanced/stable and rest on knees for 10 seconds between sets (beginning on the 19th.) This one move will strengthen your shoulders, arms, abs, back, chest, glutes, and more, so commit to plank-touching ’til Halloween. Just save, print, or pin the image below and take on the challenge!
Let’s plank our way into summer with this new monthly challenge! Planking works and strengthens the entire core, developing functional strength we need for daily activities. While working the abs primarily, planking also strengthens the back, which prevents injury. We’ll work ourselves up to a 90 second plank by June! Just print, pin, or save this calendar and plank your way thru May!One Healthy Breakdown: By Memorial Day, your abs will thank you for planking!
Mark your calendar! March is wall sit month, so wahoo get excited and get ready to tone that tush and those thighs! Wall sits are exactly as they sound. Lean back against a wall, knees bent at 90 degrees. And…hold. Engage your core for double results. Print, pin, or save this calendar and follow the times to work yourself up to two whole minutes! Wall sits are great to do as you watch TV, so no excuses because summer is coming!
One Healthy Breakdown: everyone has a wall nearby, get sitting!
Happy October! Rejoice all of you pumpkin pie, apple turnover lovers, it’s YOUR time! Be sure to print out this October Challenge and get your squat on, especially if you’re indulging this month! Don’t let fall get the best of you!
Did you know that our glutes are the largest muscle in the body? So, when you work your glutes, you can burn lots and lots of calories in little time. Especially with squats! Squats aren’t fun and they aren’t easy, but they will burn calories, shape your be-hind, and utilize your legs and core as well. Just be sure that your form is correct to prevent injury and maximize each rep! If you typically incorporate squats into your workout routine, try for three sets of the allotted number of squats daily. (That means if it says 6, do 3 sets of 6 squats throughout the day, aka 18 total.) If you’re new to this butt-buster, keep it to one set daily. Squat on!
One Healthy Breakdown: The burn you’ll love to hate, this one will whip your bottom right into shape by Halloween!