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5個核心練習的挑戰來咯
1. Mountain climber variations
2. Crunch
3. Side crunch
4. Side plank
5. Reverse crunch
共17分鐘左右，各組的數量按照自己的狀態調整，中間需要的話請休息
影片是加速的，不要做太快喔，避免用慣性和甩動的方式做動作
歌單傳送門
https://open.spotify.com/playlist/4kumwV4OxPkTTzabCzCliM?si=9mWHJJ3XRUyG1WIzWVjeqg
練習1、2、5是單一一首歌，練習3、4有兩邊，所以各兩首
Start the morning with Betsy for some core strengthening & Pilates!
🔴 LIVE
★ Date: 22 June 2020
★ Time: 8:30 am (Singapore time)
The Get Active! Rise & Shine programme is designed to keep you healthy & active at home! Be it working from home or spending time with your families, may you find a renewed sense of energy to go about doing your daily activities!
The programme rundown is as follows:
Dynamic Cat Stretch
Scapular Mobilization
Swimming Prep
Baby Plank
Side Lying Side Leg Lifts
(Internal / External Rotation)
Side Kicks
Side Circles
Hip Bridge - Ab Prep
Abdominal Series
Single Leg Stretch
Double Leg Stretch
Obliques Bicycle
Single Leg Hip Extension
Roll over to supine toe touch
Double Leg Hip Extension
Beats (Parellel / Turn out)
Swimming
Reverse Plank
Chest Opener
Single Leg Lift into Kicks
Tendon Stretch
Plank Variations
Baby Plank walks
Baby Plank to Squats
Full Plank
Walks into Push Up
Cooling breathe
Enjoy the programme!
IG: @thebarebeauty
More virtual classes are also available on ActiveSG Circle! : https://bit.ly/fb-activesg-circle-virtual-classes
#SGUnited #GetActiveSG #GetActiveTV #1PlaySports #GetActiveStayStrong #SingaporeTogether #StayHomeForSG
#AnleneMove Day 12: Reverse plank. Halfway thru trying out 21 variations of planks for 21 days!!
If u are keen to form a good habit, or wanted to kick a negative one, try downloadin the Anlene Move app to track your progress!
So.. Why 21?
Because it takes about 21 days to form a new habit!
#LowCarb
#cleaneating
#fitnessaddict #weightloss #tagsforlikes
#healthyeats
#EatCleanTrainMean
#StrongNotSkinny
#Malaysia
#health #eatclean #fitness #FitMalaysia
♥ Download "PumpUp" on your mobile, follow me @JoannaSoh http://bit.ly/joinpumpup Search up "4-Minute PLANK for Stronger ABS".
♥ Complete this PLANK Challenge for a Stronger, Sexier ABS & ARMS! Only 4 Mins. 8 Plank variations. Great for Advance & Beginners.
♥ THUMB UP. SHARE. SUBSCRIBE to my channel for new video every Friday. http://www.youtube.com/joannasohofficial
Here's your challenge, for the next 4 weeks, complete this 4-Minute PLANK Challenge at the end of every workout session. Don't worry if you can't complete the entire 4 minutes. Keep pushing yourself a little further every time. You will only get stronger and in 4 weeks time, trust me, you'll be able to complete this challenge!! Keep me updated with your progress in the comments below.
Duration: 4 minutes
Circuit: 8 exercises. Complete 1 circuit at the end of every workout session.
Interval: 30 secs each plank and straight on to the next plank without any rest in between. Beginners, you can perform 20 secs each plank and rest 10 secs between exercises.
Estimated Calories Burned: 30 - 35Cals (based on 1 circuit)
Exercises:
1) Plank Hip Dips
2) Plank Cross Touch
3) Plank Jacks
4) Push-Up to Plank
5) Spiderman Plank
6) Lateral Plank Walk
7) Plank Knee Tucks
8) Reverse Plank
Please LIKE, SHARE & SUBSCRIBE to my channel. Let's stay connected!
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Lots of Love xx
This is the Ultimate Plank challenge for a Flat Tummy and Strong Core.
Challenge yourself to a 5-minute plank without stopping. It's not an easy challenge, but if you were to do it 2 -- 3 times per week, you'll definitely see results!
I've included 10 different variations of planks, each lasting 30 seconds.
1) Regular Plank
2) Spiderman Plank
3) Rocking Plank
4) Side Plank (Right)
5) Side Plank (Left)
6) Plank Up-Down
7) Alternate Plank
8) Plank Jacks
9) Cross Plank
10) Reverse Plank
Try to last as long as you can, keep trying until you can hold it throughout the entire 5 minutes. This is actually my 1st time doing it myself, and I am glad I managed to finish it (although I was half dead at the end).
If you like this challenge, share this video and do subscribe to my channel for more fitness, nutritional and motivational videos. x
Stay connected with me via:
http://www.facebook.com/joannasohofficial
http://instagram.com/joannasohofficial
https://twitter.com/Joanna_Soh/
Subscribe to my website for daily inspiration, printable workouts & recipes:
http://www.joannasoh.com
Lots of Love xx
