Slice.ca fitness expert Katya Mohsen demonstrates the Prone Plank action. All photos by Rose Cosico.
Last week, we kicked off our easy (promise!) 4-Week Fitness Bootcamp, custom-designed by me so that you can tailor it to your skill level and fitness preferences. First up was the 3 keys to preparing for a new workout regimen, which included the requirement of recording your goals, starting point and the results of a (again, easy) fitness test. If you haven’t done it yet, stop reading today’s post, collect and record that data now — doesn’t take long! — then come back.
For Week 2, we will focus on Interval Training, including the “prone plank” [pictured above].
Before we start, here are few rules to keep your workouts safe and healthy:
1) Strength train every other day — your muscles need time to recover
2) Add cardio activities any day you want, including on your rest day from strength training
3) Work hard every time — so that you feel the burn and fatigue — but make sure you work at a level that allows you to maintain good form throughout the set, and always work within a safe range of motion
3) If it hurts, don’t do it — there is a difference between intensity and pain
4) When the going gets tough, don’t give up — just make adjustments to weight/body position/rest periods, whatever it takes to get through to the end
5) Stay hydrated: Water is best, and you can have as much as you want; you can also have sports drinks, but be careful of their sugar content
6) Take at least one rest day per week (so, no resistance training or cardio training)
Now, let’s get you moving!
4 Weeks to a Fitter, Summer-Ready You: Week 2 — Interval Training
To push you muscles and keep your heart rate elevated, I am going to have you mix strength moves with bursts of cardio activity. Get the full “PAO” effect: Positions, Actions and Options associated with each move. PAO sets you up properly to perform a move well, and keeps you safe while providing options to adjust the move to your fitness level.
WARM UP
Duration: 5 minutes
Start with a moderate-level activity, such as brisk walking, jogging, cycling or stair climbing. Midway through, incorporate a few quick 10- to 15-second stretches, like a runner’s lunge, a wide-leg forward fold and/or an overhead side reach.
WORKOUT SEQUENCE
Set 1: x2 with right side plank
Rest 1 minute
Set 2: x2 with right side lunge & single hip raise
Rest 1 minute
Repeat entire sequence using left side
Set 3: x1
Side Plank action
INTERVAL SET 1
Plank
Duration: 30 seconds
Position: elbows under shoulders; feet hip-width apart, on toes; hips down, in line with shoulders and heels; abs braced
Action: squeeze thighs and glutes; press into forearms to recruit as many muscles as possible from legs to shoulders, engaging your entire body
Option: on your knees, with shoulders, hips and knees aligned
Side plank [pictured above]
Duration: 30 seconds
Position: elbow under shoulder; shoulders, hips and feet stacked; hips and waist lifted off the floor
Action: squeeze thighs away from kneecaps; press into elbow; open your chest
Option: on your knees, keeping hips and waist lifted
Side shuffles with touchdown [pictured below]
Duration: 90 seconds
Position: abs braced, knees soft, weight forward on your toes; shoulders relaxed, back and down
Action: 4 shuffles right, touch the floor with your right hand; 4 shuffles left, touch the floor with your left hand
Option: replace shuffles with side steps
Side shuffle action
INTERVAL SET 2
Right side lunge with shoulder press
Repetitions: x12
Position: start standing, holding dumbbell overhead; feet hip-width apart, abs braced, shoulder down and back
Action: lunge right-side with toes and knees facing forward; lower dumbbell to chest; twist right from waist; reverse the move back to starting position
Option: from the side lunge, add a twist from the waist (makes action more challenging)
High knee run (on the spot)
Duration: 60 seconds
Position: standing, abs braced; feet hip-width apart
Action: as fast as you can, run on the spot, lifting your knees to hip height
Option: march on the spot with high knees
Right leg hip raise pulse [pictured below]
Repetitions: x16
Position: place feet flat on mat, heels close to butt; squeeze butt and back of thighs to lift hip high; lengthen left leg, keeping knees aligned
Action: Pulse hips down and up; press heel and shoulders into the floor; squeeze butt to support lower back
Option: keep both feet on the floor
High knee run (on the spot)
Duration: 60 seconds
As above
Hip Raise action
COOL DOWN AND STRETCH
Take a few minutes to stretch your quadriceps, hamstrings, hip flexors, glutes, lower back, abs, shoulders and biceps. Hold each stretch 30-45 seconds.
BACK-UP PLAN: HIGH-INTENSITY BURST
If you are tight on time and can only squeeze in 5 minutes, don’t skip a workout. Simply: quickly stretch and shake out, then dance around or go up and down a flight of stairs or briskly walk up and down a hallway (2 minutes, to warm up); then perform a full body-blast move as prescribed below. Then quickly stretch again. Et voilà! One high-intensity burst to get your blood pumping.
BACK-UP BODY BLAST: SIDE LUNGE [pictured below]
(Note: this is a side lunge with shoulder press, twist and touch down, alternating sides)
Repetitions: x12 per side
Position: start standing, holding dumbbell overhead; feet hip-width apart, abs braced, shoulder down and back
Action: lunge right-side with toes and knees facing forward; lower dumbbell to chest; twist right from waist and touch dumbbell to floor; reverse the move back to starting position; repeat on the other side
Option: remove the touch down, only twist from waist with barbell at chest height
Side Lunge action
Remember: Always train hard, but within your fitness level! If you have any questions or want to share your experience and progress, use the Comments below. Come back next week for some intense core moves you can integrate to any workout routine.
Get your weekly nutritional boost from our Healthy Eating Bootcamp, by Registered Dietician, Maria Thomas!
