Diehard-Lightweight-Joker

[caro]

Last set done this morn - tough though and knees bent! Caro = diehard

[skernish longrow]

all done what now????????????????

[fiona28]

checking in as a diehard lets see how many of you i can turn into jokers this week

ive chosen my favourite core exercise - the plank - for those not used to this one - on the knees - the rest of you on the toes, those who do my toning class should find this pants - ive cut the times in half

one minute full plank, one minute on right side plank and one minute on left side plank 3 sets - 3 times per week

please remember to keep your bum down, body has to be in a straight line like a plank of wood if you are on your toes you can make it a bit easier for yourself by placing the feet further apart - but do you want to ???

enjoy the challenge of this week

press ups 15/20 & full plank 1 minute, right and left side planks 1 minute each 3 sets - 3 times per week

[Pans Lass]

ive chosen my favourite core exercise - the plank - for those not used to this one - on the knees - the rest of you on the toes, those who do my toning class should find this pants - ive cut the times in half

one minute full plank, one minute on right side plank and one minute on left side plank 3 sets - 3 times per week

enjoy the challenge of this week

press ups 15/20 & full plank 1 minute, right and left side planks 1 minute each 3 sets - 3 times per week

my favourite too fiona28 ....nae bother Will manage to get one set done tomorrow at the class.

[elainemck]

Great - thanks fiona28, another one we do at combat too

Me and stu both diehards this week

[jmr3]

Sitting reading the paper last night at 10pm and remembered I had 1 last set of push ups to do, and on Mothers Day :!

jmr3=diehard (but just)

[DJD]

Nice one Fiona28.

[Ileach B]

Ok I manged = Diehard!

And probably will be dying off by the time I've finished with the plank this week!

[Ninja Mania]

For someone who does'nt know what a plank is (an me a joiner too) can you explain it.

[fiona28]

okay ninja - get a picture of a plank of wood in your head - straight and strong

to get yourself into position start by lying face down on the ground place your elbows and forearms on th ground with your elbows under your shoulders. 'then prop yourself up to form a bridge with only your toes and forearms in contact with the floor.

keep a nice flat back like a plank of wood by pulling the stomach through to the spine, the lower back will take much of the strain so focus on tightening the abs by pulling the belly button towards the spine- by pulling the abs in your are "helping" the back muscles out using the body as one core rather than back and front. Maintain good posture for as long as you can without the hips sagging or the bum going into the air.

this can also be don on the knees rather than on the toes for beginners, and on the hands rather than on the elbows - there are many many variations - same goes for side plank but with the side plank the focus is on the muscles at either side of the body, so by doin side and front plank you get all round core strength.

come into aqualibrium and ill show you

[Pans Lass]

Thats Monday nights sets done but it was a struggle because after the push ups as I had no strength left in my wee arms to hold myself up to do the plank so I had to rest awhile then do it . Next time I will try plank first and then the press ups

[fiona28]

well done pans lass

go through all the push ups and first set of planks in the gym after latin then a small boy wanted my attention and i had to go home, so will need to do that set all over again!!!!!

[DJD]

See where we stand (united)

DJD
Fiona28
Elainemac
Stuart
Pans lass
fja
Skernish longrow
lbeach B
Caro
Otter
Jmr3
Ninja

Well done all,now we have moved on to week 2 and with a far more interesting exercise added,but l still stand by the old press up (good for many a man and women).

Have we lost Lindsay????

[fiona28]

mind folks if you are finding it tough you could be cheeky and do a set in the morning, afternoon and evening - it doesnt quite overload the muscles as is intended but if you are struggling with the 3 sets why not split them up (only half cheating ) - also the plank is for progression which would normally start about 20 secs for full plank, so if finding it tough give yourself a break and do on the knees - dont want folk to hate it forever ( see djd here i go worrying about them all again)

eg am 15 pushups & front, side, side plank - same at your lunch break and same before bed.

shall you allow this leniency djd

[DJD]

Seeing you look after them Fiona28,you can explain and give them the option of what would be the better result by doing them all together rather than have a holiday in between reps and sets etc.

Thats why we call it Diehard.

But and l say but,do whats best for yourself,l 'd rather you hang in there and be at the end of the 10 weeks feeling better for it.