Planks-Giving Remix: A basic challenge to keep you in shape this Thanksgiving
Maria Sollon, MS, CSCS, PES
Before you gather around the dinner table, gather at your Total Gym this Thanksgiving for a core workout that’s sure to keep you trim and looking great for the holidays! In response to popular demand, we’re mixing up a previous Challenge that gives planks by adding a new twist to keep your core strong and balanced during the holiday season. It’s the perfect time to align with the season of gratitude by taking care of your health and wellness while giving those core muscles a different kind of celebration – a workout!
Why Strong Core Muscles Matter (Especially During the Holidays)
The holiday season often means extra help, family gatherings and lots of tempting treats. Having a solid core goes beyond just looking fit. It helps with better posture, balance, endurance and protects your back. When your core is strong, it stabilizes your entire body, which helps reduce the risk of injury and allows you to move with confidence in your daily activities. Whether you’re carrying groceries, lifting your luggage, or leaning in for a hug, a strong core supports all of these everyday movements.
Key Facts
A strong core isn’t just about getting 6-pack abs… Did you know your core muscles play a role in digestion? The muscles surrounding your digestive organs help everything move efficiently when they are strong and engaged. By training and conditioning your core, you’re not just building strength, you’re also supporting your body’s ability to process and filter all the delicious food you’re enjoying, which is a timely Thanksgiving benefit!
Why start a basic challenge during the holidays?
Vacations are known for indulging, but that doesn’t mean you should just let yourself go. Make simple decisions every day to get in shape “on the front”! A key challenge is a smart way to stay active, energized and balanced throughout the holidays. It’s quick, effective, and can even become a fun tradition to share with the family.
Key benefits include:
- Core stability: Protects your spine and improves balance, making everyday tasks easier.
- Daily Traffic: Helps offset holiday delights with minimal time commitment.
- Stress relief: Core work reduces tension and boosts energy, keeping you positive and focused.
Taking just a few minutes a day will keep you on track and enter the new year feeling strong and refreshed!
The Planks-Giving Remix: Total Gym Core Challenge
This year’s Planks-Giving Remix Challenge puts a new twist on the traditional plank with dynamic Total Gym variations designed to target your entire core.
Commit to these moves every day until Thanksgiving. Not only will you feel stronger and more balanced, but you’ll also set the tone for a healthier, more energetic holiday season. Let’s make our way to a season of strength and celebration!
Set up: Set the skidboard to a low-medium incline.
- The intermediate level will be easier on your core
- The lower level will be harder on your core
Adjust the incline to match your strength level and keep challenging yourself as you go.
Accessories: Use something that can easily track your time (a timer app on your phone, watch, or tablet is a perfect choice).
Instructions:
HEATING/COOLING-DTHEW.N.: Perform your own dynamic warm-up for 3-5 minutes before the challenge. Finish by doing some stretching to help lengthen your muscles, prevent stiffness and prepare them for your next workout!
CHALLENGE:
- Perform: after warming up, remove the timer and place it where you can easily see it.
- Repetition: perform each exercise for 45 seconds and rest for 15 seconds before moving on to the next movement.
- Once all exercises are completed, repeat them again in reverse. This is considered a full round!
- Scenery: Repeat as many rounds as your time allows. If you’re short on time, don’t worry, choose to do a set of 1 and you’re done! When you have more time, go further and perform multiple sets.
Tips to help you stay focused:
- Daily Challenge: This is all about you and your core values!
- Perform these plank exercises (or variations) daily with the goal of increasing your hold time or incline level.
- Focus on Form: Engaging your core is key!
- Keep your body aligned by lengthening your torso from shoulders to heels.
- Challenge yourself: Small adjustments make the biggest improvements!
- Each day, aim for a little more. Track your progress to measure your core strength improvements.
- Take Quick Breaks: Consistency is your main goal!
- If necessary, rest for a while and then come right back.
- Slow and steady pace: Quality over quantity – take your time!
- Since these exercises are timed, focus on performing as many repetitions as you can in slow, controlled movements.
CHALLENGE: Remix Exercises Giving Planks
GB = Sliding Table
(45 seconds/exercise, 15 seconds recovery)
- Walk the Plank
- Place your forearms on the bottom of the glide board and press out into a plank. Start walking your forearms up to the GB and back down while maintaining a plank position.
- Challenge: Stretch the arms into a full plank and walk the GB on your hands!
- Forearm plank Rocks
- Place forearms on GB and extend legs into a full plank (body is a straight line from head to heels).
- Keeping your hips tall and your core engaged, begin to open and close the GB. These are small, controlled movements. (Remember to rest when needed).
- Challenge: Extend the arms in a full plank to “rock” the GB. Lower the incline for increased challenge.
- Diagonal Mountain Climbers
- Take a full board position on the slide board.
- Alternate your knees to the opposite elbow while maintaining a plank position.
- Challenge: Open the GB and hold it steady while performing the exercise.
- Rainbow planks (forearms or hands)
- Assume a forearm or full board position in GB.
- Maintaining a plank position, arch and swing your hips from side to side to simulate a “rainbow” shape.
- Challenge: Lower the incline and open the GB to perform the exercise.
- Knee stiffness
- Place the hands towards the bottom of the GB. Squat down and push out into a plank position. Hold for a moment and then return to the starting position.
- Challenge: Perform reverse knee presses. Face away from vertical column and kneel to GB. Place the hands on the floor near the bottom base and the feet on the GB. Extend the legs into a plank, then bend the knees to tuck them towards the hands as the GB returns to the rails. Engage your core, then return to plank to repeat.
REPEAT IN REVERSE!
Be sure to watch the video to see a demonstration of how these exercises are performed on your Total Gym.
By committing to this plank-giving Remix, you’re setting the tone to maintain a healthy standard for the season. while giving yourself a head start on your New Year’s goals. The more you cultivate your core now, the easier it will be to stay active and energized to fully enjoy the holiday season.
And there’s nothing like an original… be sure to check out the original Boarding Challenge with this link and increase the fun! https://blog.totalgymdirect.com/planks-giving-post-burner-workout
Happy board-giving to you!
Mary
@GROOVYSWEAT
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