As summer begins, Emmet from Rushe Fitness gym has a shape-up move we can all challenge ourselves to.

Last week was the start of the annual Rushe Fitness Summer Shape Up challenge.

We got all the new members settled in and on Saturday, I gave them their 1st challenge for the summer;

THE PLANK CHALLENGE!

The idea is to get either a funny, innovative or scenic place to do your plank and then post it up online.

So, as this is this week’s theme, I am also setting a plank challenge for the DW readers.

Don’t worry, you don’t have to post anything up online if you don’t want to.

Instead, we are going to take the next 7 days and see how long we can get in holding our planks.

If you have previously struggled with them, you can do them kneeling or the full version on the toes.

Either way, make sure your technique is correct and you can see how that is done below.

View this post on Instagram

The plank is another core exercise that people tend to get wrong. 😞 They either feel it in their back or you get recreational exercisers who think they can hold a plank for 2 mins +. . The reality is, they are usually completely relaxed and not engaging anything at all. 😯 . So try this instead. .πŸ‘ . Full tension throughout the body. βœ” Pelvis tilted forward βœ” Glutes squeezed βœ” . Let me know if you feel your core after this. 😲 . Anytime I correct a client in their plank technique, they feel their core straight away and can never hold it as long as they previously could. πŸ’― . Give it a go and let me know what you think. πŸ‘‡ #leanin2019

A post shared by Emmet Rushe (@rushefitness) on

So, once you are happy that you have good technique, you are going to test yourself and hold it for as long as possible.

Let’s say you get 40 seconds.
So, the next day, you will start with 30 seconds, the day after 35 seconds, the day after 40 seconds and so on for the 7 days of the challenge.

  • Day 1: 30 seconds
  • Day 2: 35 seconds
  • Day 3: 40 seconds
  • Day 4: 45 seconds
  • Day 5: 50 seconds
  • Day 6: 55 seconds
  • Day 7: 60 seconds

If you are advanced and planks are easy for you, try this instead

  • Day 1: 1 minute
  • Day 2: 1:30 minutes
  • Day 3: 2 minutes
  • Day 4: 2:30 minutes
  • Day 5: 3 minutes
  • Day 6: 3:30 minutes
  • Day 7: 4 minutes

There are loads of ways to make it challenging for yourself, just ensure your technique is good and you are working your core as hard as possible.

If they are still too easy, try one of these variations below.

Be sure to let me know how you get on with them πŸ˜€
#summershapeup

If you want to get in on the action and have some fun this summer, The Rushe FitnessΒ Summer Shape Up 2019Β is now open.

Click the link and find out how you could win the holiday of a lifetime:Β CLICK HERE TO SIGN UP NOW!


* Emmet is the owner and operator of Rushe Fitness LTD