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Guest Blog – The Daily Dubie Takeover – Walk This Plank

on Aug 08 in Do It Yourself, Excercise, Health, Lifestyle, Wellness

It is my pleasure to hand over Hint of Greens today to fellow Health Coach extraordinaire, Laura Constantiner, CHHC, wthout further ado… Get ready to Walk the Plank!

Walk The Plank: 5 Minute Core Workout

By: Laura Constantiner, CHHC

Laura is a certified holistic health coach, writer, up-and-coming Pilates instructor and founder of the Daily Dubie. Her primary mission is to teach clients and readers how to take control of their health and how they feel about their bodies by loading up on smart, nourishing foods, moving their bodies in ways they find fun and giving themselves permission to love themselves just the way they are! Subscribe to Laura’s email list and receive her top 5 secrets that will keep you healthy, happy & sexy forever!

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Hello there Hint-­‐of-­‐Greeners!

I’m super pumped to have the opportunity to share some of my best kept exercise secrets with y’all!

Thank you Lauren for giving me the floor today…I promise I’ll deliver a juicy post that will keep everyone strengthened and lengthened; all you have to do is drop and give me 5 minutes!

Let’s get started!

Being that we’ve been in sweltering summer temperature territory for a good three months, I’m sure you’re no stranger to your swimsuit. And, while I’m confident you’re all rockin’ bangin’ bodies already, I know that doesn’t come without logging in hours at the gym (unless you’ve been blessed with freakishly perfect Victoria Secret model genes -­‐ although even most of them work their bootys off) -­‐ true fact.

If you’re human, it takes hard work, time, dedication and commitment to look and feel your best, BUT who says that you have to spend 5,000 hours on the treadmill or take some bat sh*t crazy bootcamp class to get there? Well I’m here to tell you that YOU DON’T! In fact, today I’m going to show you one of the most effective exercises you can do for your entire core (not just your abs) in just 5 minutes! That’s right, 5 MINUTES! Everyone has 5 minutes, so no excuses!

 

I invite you all to drop to your bows and toes, and Walk The Plank with me!

What you’ll need: Nothing but yourself + Your favorite song(s)! (Time must total 5 minutes)

Laura’s favorite Walk the Plank jams for this week:

You’ll Be Mine, Havana Brown / Mercy, Kanye / Blow Me (One Last Kiss), Pink

Do this: 3‐4 times/week and you’ll see immediate results! (assuming your diet is healthy and balanced).

 

Here we go!

 

MINUTE 1:

Starting Position – Hold for 1 Minute

 

 

 

 

 

Technical Notes: Make sure your tummy is pulled up and in, it should look slightly lifted. You don’t want to let your lower back go, or drop your buns. You want to keep your entire core (back and abs) engaged throughout exercise. Keep shoulders down away from ears, and your neck  long.

 

MINUTE 2:

Left Side Plank Position – Hold for 30 seconds

 

 

 

 

 

 

 

 

 

Technical Notes: Make sure your hips are squared off and lifted (don’t drop bottom hip). Keep gaze up at raised arm.

 

Optional Variation of Side Plank

Side Plank with Leg Lift (optional):

Don’t do this:

 

 

 

 

 

 

 

 

Technical Note: Bottom hip is dropped.

 

Do this:

 

 

 

 

 

 

 

 

Technical Note: Bottom hip is nice and lifted.

 

Right Side Plank: Switch sides and hold for another 30 seconds

MINUTE 3: Repeat Minute 1

Optional Variation: Do plank (off elbows) with fully extended arms.

MINUTE 4: Repeat Minute 2

MINUTE 5: Repeat Minute 1

 

Tips to help you get through:

• This workout is a serious kick-­‐in-­‐the-­‐buns, so if it’s too much to handle without rest, drop to your knees for no longer than 10 seconds in between sets.

• Trembling is totally normal and a sign that you’re really challenging your body and firing off your muscles.

• Near the end, when it gets really tough, turn your music UP LOUD and focus on pulling UP your core -­‐ don’t you let it drop!

 

End your workout with child’s pose for a good 30-­‐60 seconds and  breathe.

 

Why This Workout Is So Awesome:

• Engages your ENTIRE body!

• It doesn’t require you to go anywhere!

• It’s equipment free!

• Can be done ANYWHERE!

It’s effective! You’re abs will start to peep through and become more defined the more frequently you do it!

It’s quick!

 

Final words: Swap your long-­‐winded, moderate workouts for quick and intense exercises that keep you in that burn-­‐zone. They’re time sensitive and much more effective in the tighten and toning department.

 

xoxo,

Laura

 

P.S.: For more hit it and quit it’ based exercise routines, Visit www.dailydubie.com.

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