Hello there, I am starting a new series of blogs called Home Workout of the Week to help you on your fitness journey. Each week I will have a new workout routine for you to try with links to video demonstrations for each exercise. If you have been following my Home Exercise of the Week series then you will recognize these exercises and I will show you how to incorporate them in to a workout routine.
If you have any questions at all please leave a comment on the blog or contact me directly. Just remember – if something doesn’t feel right or you are experiencing pain other than normal muscle burn, please discontinue the exercise and move on to the next one.
Ok so give this weeks workout a try and let me know how you do! You can add some weights to this routine if you have some or just use your body weight for resistance.
Full Body Workout
Superset 1 (a superset is 2 or more exercises performed back to back with no rest)
If you live in Canada, the Thanksgiving long weekend just finished and if you are like me, you took advantage of that and indulged in some good food! Now it’s time to get back to your routine of healthy eating and regular exercise and this week’s Home Exercise of the Week may help you burn off some of those extra calories consumed over the past few days!
This week I will be talking about the Plank Crawl! From the video demonstration, you might have visions of this being done in army boot camps through dirt and mud and under barbed wire but this exercise can be done in the comfort of your own home. I say comfort but I wouldn’t say this is a comfortable exercise! Far from it actually. The Plank Crawl will challenge you and get your core working in ways that you may not be used to.
The Plank Crawl will work your core like the regular plank but the added movement will add a cardiovascular component to the exercise and you will also be improving your coordination. Your shoulders, legs, and lower back muscles will be involved as well giving you a full body workout!
Important tips to remember when performing the Plank Crawl:
keep your abs contracted throughout the movement (pull your belly button up towards your spine)
keep your body as straight as possible
go forward and backward in small movements
Start with one to two timed sets of 30 seconds and build your way up to 1 minute sets. If you need an extra challenge or if you are thinking of enlisting in the army, wear a weighted vest or heavy back pack. I guarantee your muscles will be burning!
So there you have the Plank Crawl. Give it a shot and let me know how it feels. Happy crawling! 🙂