Physical Activities Advanced plank push-ups

Advanced plank push-ups

Advanced plank push-ups

Activates muscles of the stomach, arms and chest and develops strength and control used in everyday movements like lifting and stabilising the body.

Intensity: Intense

Recommended repetitions: 10-15 repetitions

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.

Start in a plank position on your toes and elbows. Keep your back straight and core engaged, with your shoulders stacked over your elbows
Place down one hand at a time onto the ground to lift up into a push-up position
Keep back straight and core engaged
Return one elbow at a time back down into the plank position
Repeat, alternating arms

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.

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