{"id":4943,"date":"2013-04-19T12:58:11","date_gmt":"2013-04-19T20:58:11","guid":{"rendered":"http:\/\/www.fitchicks.ca\/blog\/?p=4943"},"modified":"2013-04-19T12:58:11","modified_gmt":"2013-04-19T20:58:11","slug":"pretty-planks-its-a-fab-focused-core-challenge","status":"publish","type":"post","link":"http:\/\/www.fitchicks.ca\/blog\/2013\/04\/pretty-planks-its-a-fab-focused-core-challenge\/","title":{"rendered":"Pretty Planks..it’s a “Fab & Focused” core challenge!"},"content":{"rendered":"

Hey Chicks!<\/p>\n

To celebrate our amazing new series \u201cShape Up with FIT CHICKS – Fab & Focused\u201d airing on Rogers TV<\/a> we want to challenge you to our week 3 Focus \u2013 Pretty Planks!! I call them pretty planks because they make your core nice and tight and to be honest, calling them painful planks is not as enticing \ud83d\ude09<\/p>\n

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  1. Complete Episode 3 of \u201cShape Up with FIT CHICKS -Fab and Focused\u201d Pretty Planks\u00a0 on Rogers TV<\/a> (Check out local listings here)<\/li>\n
  2. OR if you are not a Rogers Subscriber \u2013 no biggie \u2013 you can do this challenge instead!<\/li>\n<\/ol>\n

    Complete the following \u201cFab & Focused\u201d workout<\/strong> to\u00a0 to get your tummy toning and total body trembling!<\/p>\n

    \u201cFAB & FOCUSED\u201d PRETTY PLANKS WORKOUT<\/h3>\n

    WARM UP <\/strong>– Start with a 5 minute warm up \u2013 dynamic stretches like jogging,\u00a0 jumping jacks, arm swings etc. to get that blood flowing!<\/p>\n

    WORKOUT:<\/strong> Each move is 45 seconds followed by the focus move (the plank move) which is one minute long complete it and move on to the next \u2013 try to limit breaks to 15 \u2013 30 seconds in between sections get a real HIIT workout and burn on!<\/p>\n

    Alternating Forward Lunge with Twist \u2013 45 sec
    \nLow Cross Punches (use weights if you have them handy to really get that heart pumping) \u2013 45 sec
    \nPlank on your elbows \u2013 1 min<\/p>\n

    Close grip push up \u2013 45 sec
    \nStanding Mountain Climbers \u2013 45 sec
    \nReach Thru Plank \u2013 1 min (one side only the second time you repeat make sure you switch sides- see video below)<\/p>\n

    Ski Jump side to side \u2013 45 sec
    \nBurpees \u2013 45 sec
    \nPlank with Hip Taps \u2013 1 minute<\/p>\n

    Rest for 1 minute and then repeat the entire circuit!<\/strong><\/p>\n