Advanced press and plank

Recommended Repetitions: 10-­15 repetitions  each side

Advanced press and plank
  1. Start in a side­ plank position, with your feet stacked on top of each other and your hip touching the floor
  2. Hold a filled water bottle in your right hand, right elbow bent and weight resting against your bicep
  3. Lift your hips up off the ground, so your body is straight from knees to shoulders, and press water bottle up to the ceiling
  4. Return hips back down. Repeat on the opposite side

Warm up, cool down and stretch

Before you get into your workout it’s important to warm up. Just five minutes of light activity is all you need. Things like:

  • Walking
  • Jogging on the spot
  • Pumping your arms
  • Shoulder rolls
  • Controlled punches
  • Circular ‘windmill’ arm movements in the air.

After your workout, cool down by following any of the above activities, again for five minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.

Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.