I've got your move for Monday!

Hello Beautiful! Happy Monday!

Here in the low country there is no sun to be seen only lots and lots and lots of rain. 

I'm rather happy I don't need to head downtown because from what I hear a boat would be the best way to traverse those roads. Perhaps we can all just imagine we've been transported to Venice and all our streets are made of water. I've always wanted to go to Venice perhaps this is my moment! 

Alright let's get on with our move for Monday. Sing it like Moves like Jagger by Maroon 5 and it sounds even cooler! 

So when I first got up this morning the only move I wanted to even think about doing was corps pose.

Try it, it's AMAZING you won't regret it!

However that's not really getting us up and moving now is it. 

So I decided to be influenced by this months Plank Challenge. Today I give you the Reverse Plank.

If you're following this challenge on Instagram or Facebook you know this was the challenge for yesterday, but I really wanted to discuss this one a little bit more. 

There are several options for this position and I personally find this plank one of the most challenging, ( However it should be noted I honestly think planks, ALL OF THEM, are one of the most challenging exercises ever! ) In my opinion between the 2 options shown above, I find the "Easier" option harder then the first, but give them a try and let me know what you think. 

This move requires LOTS of glute contraction, arm strength and core stability.

 Please make sure that you are not locking your elbows out or hyper-extending them. While I encourage you to push your limits and not give up at the first onset of fatigue. You also need to realize when form is suffering and make appropriate adjustments to keep your body safe.  If you are concerned with locking your elbows out you can always take the move down to the forearms. 

I spend the whole plank time concentrating on pushing my hips up  towards the ceiling as the arrow indicates so I don't start to sag in the mid section. 

Now for my people that think this is just way too easy. Try the Reverse Plank Flow. 

Rotating in and out of this position will not only provide a wonderful core exercise but have your triceps talking like WOW! I absolutely love this move!

Let's aim for 1 min.

 Pick your position or go for the flow.

 If you completed this plank yesterday. Try to add 10sec to your time.

Hope you enjoy my friends and would love to hear how much you enjoyed this move! 

Happy planking and happy Monday!

~Amy

Visit us at Sisters Real Life Fitness

Monday Moves

Well Monday has come around again and I hope you all are attacking the day with loads of energy.

If not, well welcome to my party. We will push through and survive this day together. You would think the the extra hour we got this weekend would be helpful, but apparently not.

My Monday started with 2 clients needing to reschedule, 2 very tired little girls and this text conversation

The struggle is Oh so real! 

But since it's Monday let's get moving and do something with this day.

November's first Monday Move is a straight up Plank.

Planks are AMAZING. They work pretty much all the muscles and provide amazing results. 

I can say from personal experience the moment I took my plank game serious and dedicated myself to planks I saw results in areas I had been struggling with for quite some time. Was it easy? Oh hell no! Planks are one of those exercises that have you soul searching and wondering why all the things that look easy aren't, questioning all the reasons for being in this position, and wondering if time really did finally find a way to stand still. Seriously a minute never felt longer then the minute you spend in a plank.

My goal this month is to plank every day and I encourage you to join me. 

( Follow me on instagram for daily variations and motivation. )

Today's plank is exactly that, a plank. 

Hands under shoulders. Shoulders down and away from your ears, push the floor away from you, engage your abs, squeeze your gluts, on your toes or knees, and hold it.

Aim for a minute or see just how long you can hold. 

I'd love for you to share your times with me, or even find somewhere creative to hold your plank, I love a good picture! 

Last night while watching football I would use the commercial breaks as my plank time. First I went for a minute, then for a commercial, and eventually aimed for the entire commercial break. Find moments to squeeze your planks in. 

Happy Planking friends. 

~Amy

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