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Weighted Push Up with Side Plank

Instructions:

1) As with my other push up move, you need some weights that have a square edge so you aren’t rolling all over the place. I picked these up at Target for a few bucks, but most gyms have them too. I use 5 or 6 lb weights for this move, but feel free to adjust that!

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2) Get into a plank position with your hands holding/on top of your weights. Your feet should be a little less than hip distance apart. Be sure to keep your abs tight and lifted to support your lower back.

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3) Next, slowly lower yourself into a pushup — try to get your body perfectly parallel to the floor in a straight line. Make sure your hips don’t droop down and that your abs are still tight. Try to hold it a few seconds if you can.

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4) Raise yourself back up into a plank position, and then slowly lift one of your arms up while turning towards that side, bringing yourself into a side plank position. You have two options: you can either place one foot on top of the other, like I’ve done here:

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Or you can place your top leg in front of the other, like I’ve done here. Whichever feels more comfortable! This staggered feet version is easier to do in a fluid motion, and also easier in terms of balancing.

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5) Hold yourself in the side plank for 10 seconds, or as long as you can.

6) Come back into plank, hold for 5 seconds, and repeat on the other side. Continue until this happens:

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And you know I wouldn’t end an exercise post without this!

CONGRATULATORY THUMBS UP!!! he he

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So… what do you think??

Comments

  1. 1

    Love this exercise routine! I do planks and side planks, and even push-ups (when I force myself), but have not added weights. This is a super idea, and the weights increase the load on the upper body for exercises that are already “full body”.

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