I challenge you (how can you say no to a challenge?) to take on this 5 minute (or less) plank to push-up series.  Feel the burn, embrace the shake, and acknowledge your strength. Two super #basic exercises that work your entire body.  
 
Series: 

• Plank - 1 minute 
• Push-ups - 10 
• Plank - 1 minute
• Push-ups - 10 
• Plank - 1 minute
• Push-ups - 10 

​
Complete your 60 second plank and go right into your 10 push-ups, and then right back into the second and third rounds.  New to planking?  Modify this series to your level.  Try cutting the plank time in half, switch it up between full plank and modified plank (on your knees), take breaks in between rounds, or start with one round and build your way up to three complete rounds.  It's your body, your workout, and your challenge...  you do you, boo.  

Tips on Form and Modifications: 

• PLANK:
  • 4 point plank or bows and toes 
    • If in 4 point plank, hands are underneath your shoulders
    • If in bows and toes, elbows are underneath your shoulders
  • Spread your fingers for nice flat hands and avoid making fists and exerting unnecessary energy 
  • Chin is slightly tucked so your spine and neck are in one straight line, don't look up, but don't tuck your chin to your chest
  • Squeeze your belly button in towards your spine
  • Shoulders stay back and away from your ears
  • Squeeze your glutes to keep your hips in line with your entire body - don't let them arch or sag! 
  • MODIFICATION:  Drop to your knees, but be sure to continue with the same cues above.  Glutes stay squeezed to help keep from bending at your hips. 

 

• PUSH-UPS: 
  • Keep the same cues from your plank form
  • Bring your chest to the ground
  • Push your body up in one strong motion keep your body in line (avoid pushing your upper body up and then your lower body) - squeezing your glutes, sucking that belly button in towards your spine, and keeping your from sneaking up to your ears will help you stay in that strong line. 
  • MODIFICATION:  Drop to your knees, but be sure to continue with the same cues as above.  Glutes stay squeezed to help keep from bending at your hips. 

Want to see what this series can do to your body, mind, and strength?   Add it at the start or end of a workout, or complete it first thing in the morning, or right before bed.  

• Add this series to your workout routine regularly 1 - 3 times. 
• Take on the 7 day challenge of adding this series to your daily workout routine for 7 days.

Look out summer bod, we are coming for you! 
Age

Here is a good leg series to get that booty burnin', lifted, and looking better than JLo, The Kardashians, and Nicki Minaj combined.  

Song: Bubble Butt by Major Lazer

Equipment (optional):

• Loop band (a booty band is my favorite to give more tension)
  
  

Exercises (3 - 5 rounds, without breaking):

• 10 full range squats
• 10 sec squat hold
• 10 squat pulses
• 10 squat lateral knee pulses
  
  

Tips on form: 

• Feet should be shoulder width/hip width apart. 
• Weight stays in your heels, you should be able to wiggle your toes. 
• Sit back like you are sitting on a chair, booty goes back, then down. 
• Everyone's range of movement is different, but your goal is to get your booty to knee level. 
• Check your alignment, make sure you can see your toes when you are at the bottom of your squat.
• Shoulders should be back and away from your ears. 
• Chest is lifted. 
• Core is tight, suck that belly button in! 
  ​

Want an added challenge that will help increase your heartrate?  I like your style - add the following to each round of your series:

• 10 Squat jumps
• 10 Pulse squat jumps
  ​
  

Let's lift those peaches, pumpkins!  
Age