The All-Time BEST Workout Move…

24 Nov Posted by boldr in

Drum roll please…..!

So what is it? What is the all-time best workout move? It’s the plank, but not just any plank. This is the Reach & Rotate Plank and it targets your whole body, with a focus on your core.

Here’s how it’s done:

1. Start in a plank position either on your elbows or on your hands.

2. Rotate towards the sky, keeping your shoulders in line. If you want to make it harder, lift your top leg as well.

3. Bring your leg and arm down, then reach under your bottom arm underneath your body.

Aim for 20 reps. Take a break then repeat the set 2-3 times. Remember that slow and controlled movements are always better than rushing and spoiling your form!

The Runner Ups:
The Burpee (don’t run away screaming, some people like them.  Right? Right?? Well, besides they’re incredibly effective.)

Good for your legs, your butt, your core plus gives you a burst of cardio. Here’s how to do one properly:

1. Squat down and put your hands flat onto the floor.

2. Quickly jump your feet back so you land in a push-up position.

3. Lower your chest to the floor then back up (do your push-up).

4. Jump back to your squat position.

5. Jump up towards the ceiling as hard as you can (R Kelly plays in the background…. “I believe I can touch the skyyyyy….”  Okay you’re done!

Repeat 10-20 times. Take a rest then repeat the set 2-3 times. High-five yourself.

The Squat.  The squat is a natural move. We do it to pick up kids or heavy objects, and in lots of countries around the world people squat to use the toilet, work and to just sit comfortably.  In our society we don’t squat nearly as much as we should, so a lot of us have lost important flexibility in our hips.

The squat is personal favourite of our boldr trainers because it is so adaptable. There are countless variations and ways to keep it fun but the fact remains that it uses all of your lower body making it a primo calorie-burning and muscle-building move. We all want a tighter, perkier behind, and no move is better for the bum!

Here’s how to do it right:

1. Stand tall with feet shoulder-width apart.

2. Push your hips back while keeping your chest up.

3. Bend your knees and  lower your body as far as you can towards the ground.  Reminder to keep that chest up and your knees over your feet.

4. Pause at the bottom then return to standing.  Go up to your toes if you want an added calf exercise.

Repeat 20 times. Rest then do your set 2-3 more times, working yourself up to 100/day.  Yup, 100. You got this!!