• Olivia Borer

Fitness Friday


Push-ups and planks - two moves we all need to do more of, especially as they contribute to total body strength and core stability - two amazing effects!

But before we get into today's workout, I want to talk a little bit about my first week at my new job.

Like I mentioned previously, I'm now a personal trainer, health coach, and group fitness instructor at Prairie Life Fitness. This first week has been a bit overwhelming, as I'm trying to remember names and make myself known to all the members. Selling yourself isn't easy, but I'm trying one day at a time!

Right now, I'm focusing on giving away complimentary sessions in the hope that people will like what I offer them and sign on for longer term packages. I've got four lined up for next week, and I hope to grow that number over ten by next Friday!

Otherwise, I'm learning to balance my time, as working full-time (and then some) is new to me, but I am staying focused on my meal prepping to keep me ahead of the game, as well as backing off on my own workouts, keeping them shorter and less often than normal to allow my body to adjust to a new stress load.

But, enough about my week - onto the workout of the week!

For this workout, perform 3 sets of 10 reps of each exercise in the supersets, taking little rest in between the two movements. After completing the 3 rounds, rest about 1 minute before moving onto the next superset. You can repeat the supersets a second time if desired, or move onto the finale plank hold!

Movement How-Tos:

Plank Up-Downs: Start in a high plank on your hands and slowly walk down to your forearms, one arm at a time. Press back up and repeat.

Push-Ups: Stack your hands under your shoulders, have your knees on the ground, and your body in a nice straight line. Press yourself down to the floor, keeping your body in a nice straight line. Then, press back up to start. Keep those elbows at a 45 degree angle or less!

Side Plank Hip Dips: Place your right hand on the ground and stack your feet together so your body is in one straight line in a side plank. Dip your right hip to the ground and lift it back up, contracting your obliques. Repeat on the left side after all 10 reps.

Tricep Push-Ups: Stack your hands under your shoulders, have your knees on the ground, and your body in a nice straight line. Press yourself down to the floor, keeping your body in a nice straight line. Then, press back up to start. This time, keep your arms locked in by your sides/ribcage the entire time - don't let those elbows flare out!

Slow Mountain Climbers: Assume a high plank position, straight line from head to toe. Slowly bring your right knee up to your left elbow. Slowly return to plank and repeat with left knee, right elbow. That's one rep.

Clock Push-Ups: Perform a regular push-up (see above), but at the top of each rep, walk your hands either left or right to change the angle of your body before the next push-up.

Downdog to Knee Up: Start in a high plank, and press your hips back and into the air, stretching out your shoulders. Lift your right leg and bring the knee up by your face as you move into a plank position with your right knee forward. Return to downdog and repeat for 10 reps. Then, move onto the left leg.

Jumping Push-Ups: Perform a regular push-up, then jump your hands in narrow for a tricep push-up. Jump your hands back out for a regular push-up. Continue, jumping your hands in and out for 10 total reps (5 regular, 5 tricep push-ups).

Have a great weekend!

xoxo Olivia


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oborer@hotmail.com

Lincoln, NE

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