This 3 simple Plank and Squat Workout may be short, but It’s Intense, it is perfect to be adopted as your first week of TR90 Workout Plan that compliments TR90 Weight Management Program. This set of body workout are effective at strengthening your thighs, butt, back and abs.
Plank Step-Ins
Reps: 10 reps, each side.
Work your thighs, hamstrings and cores.
- Start in a high plank.
- Step in your right knee facing the floor followed by your left, and then extend your left back out then your right.
- Alternate which knee stepped in first, do 10 reps.
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Push-Up Planks
Reps: 10 reps, each side.
Work your arms, shoulders, and core with this push-up variation:
- Beginner may start on flat weight bench.
- Start in straight-arm plank.
- Your legs straight and forearms resting on your bench. Your feet should be hip-width distance apart. Draw your navel toward your spine to engage your core and to avoid straining your lower back.
- Place your right palm on the bench as you raise your body, so your right arm is straight.
- Repeat with left arm, so you’re now in a straight-arm plank.
- Now, move your right forearm back onto the bench and then the left, lowering yourself back down into elbow-plank position. Try to avoid swaying the torso from side to side.
- Alternate which elbow you lower first, do 10 reps.
Deep Squats
Reps: 10 reps.
Work your calves, hamstrings and gluteal muscles.
- Standing tall
- Bend at the hips by pushing your butt backward.
- Pretend as if to sit on a chair behind you.
- Let your knees unlock naturally, and push them outward slightly while lowering yourself into a squat as deeply as you can.
- Open your chest and keep your posture upright.
Complete the whole of the above to consider completing one set, perform 3 sets each session. Execute at least one session a day, everyday.
Additional References / Resources:
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