About this course
- Come down so that your hands and feet are on the floor.
- Place your hands a little wider than shoulder width apart. Hands in line with shoulder level.
- Elongate and keep a neutral spine. Push your shoulders and ears as far apart as possible and keep a perfect posture at all times.
- Engage your core by drawing your tummy towards the spine and pelvic floor (the muscle you would use to stop yourself from peeing) up towards your navel.
- Position your hips to form a straight line from your heels to your head. Keep this plank on ALL THE TIME.
- Squeeze your glutes.
- Gently draw in your tummy using roughly 30% effort.
- Bend your elbows lowering your body toward the ground. Keep your elbows at about 45 degrees from the sides of your body.
- You should come down so that your chest is between your hands.
- Lower until your chest is a small fist away from the ground and then push back up to the start position.
- Exhale when you exert (Exhale when Pushing up)To Regress (make easier):Do not do push ups with knees on the ground but do these instead1) Do high plank (don't need to bend elbows into push ups)2) Do quarter or half range of motion by bending your elbows lesser than if you would do a full push up
Learn what is the 8-minute #csChallenge (Coach Sharm's Challenge) and learn how you can reap these benefits in just 8 minutes - 1) Whole body workout 2) Improvements in health and fitness: strength, endurance, cardiovascular ability, power, posture, and many more! 3) Burn more calories AFTER your workout without doing any exercise!
Warm ups will help you prepare your body for higher intensity exercises. They will also lower the risk of injuries and help improve your performance during your workout. Just 2 minutes.
A full body exercise with emphasis on the lower body. This also raises the heart rate which will not only help build metabolism but also unclogs your arteries!
This is a great whole body exercise with the emphasis on the upper body to build strength and 'tone up' your body. You can perform full range of motion or even stay in your high plank (Beginners) to reap benefits.
Lunges work the quadriceps, but involve additional muscles, including the glutes, hamstrings, calves and core muscles, making them a great exercise for toning the lower body. They are also back-friendly, because of the need to keep your back straight and your chest lifted, so you have little risk of back strain.
Abdominal crunches are a classic core exercise for defining your abdominal muscles. Crunches do not actually burn stomach fat, they work the front tummy areaa - the rectus abdominus and oblique muscles. This helps some parts of your front core muscles gradually tighten into the shape of the six pack.
Low plank is a great full body exercise, in particular, it engages the rectus abdominus and lower-back muscles, amongst other muscles.
This is a great whole body exercise with the emphasis on the upper body to build strength and 'tone up' your body. You can perform full range of motion or even stay in your high plank (Beginners) to reap benefits.
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