showbiz-pharrell-williams-gq-style-1You didn’t think my travel plans would interfere with this fitness game, did you? Silly rabbit. This is your mission for April.

mini Fitness Challenge: Arms & Core

What: High Plank to Low Plank

When: Add this to the beginning or end of your current fitness routine. Do this 3 times a week for 4 consecutive weeks. Try to do more reps each week. See how high you get by the last week.

Why: This will make your arms leaner and your abs stronger. Any existing imbalances or weakness will come out to greet you. Say hi and keep going. This is making you better.

How: Begin with both arms straight in the high plank position. Put right arm down, left arm down, right arm up, left arm up. That is 1 rep.

How Much: 2 sets of 25 reps. Do 25 reps initiating with the right arm. Do 25 reps initiating with the left arm. Try not to take a break between arms. (That is the tricky part.) If 25 reps is too much, do what you can. Even if you start with 5 reps, you’re awesome.

Many of you have done this before but you haven’t done it this way with this volume. It will remind you there is always a next level to your fitness. Gosh, I wish I could be there to administer this in person.



Highland · 04/21/2014 at 7:34 am

Heck, I wish you could be here also. Let me know when to purchase the ticket. I’ve added (planks) to my workout.

Angel · 04/09/2014 at 3:15 am

@fvr THIS ONE WILL BE GOOD FOR YOU. And you will see results fast. “Secretly Strong”.

FVR · 04/07/2014 at 5:46 pm

I have ad hoc fitness … Trying to establish a routine but not quite there! Week one of this challenge has begun, and I’m already sore. Miss you Coach! Hope my people are treating you right.

Angel · 04/07/2014 at 4:15 am

@Slomo. I avoid it, too.That’s why I put it here.

Angel · 04/07/2014 at 4:14 am

@QUynn. Oh, those days. I might need to bring Hip Hip Booty to Thailand.

Quynn · 04/06/2014 at 10:25 am

OMG I remember you making me do this the first time i took your Hip Hop Booty Camp class at JOMDC and it killed me… but I loved it. Definitely adding it to my workouts

Slomo · 04/05/2014 at 7:20 pm

Oh and I did this yesterday. In the mud. I love that you made this one a challenge because I definitely avoid it in spite of knowing how good it is.

Slomo · 04/05/2014 at 4:29 pm

OMG…is that referring to what I think it’s referring to??? If so, I feel famous. ES

Angel · 04/05/2014 at 7:03 am

@Nomi. I could not do 2 sets without stopping. There is work to be done. smh

Nomi · 04/03/2014 at 10:08 pm

I will do this. I’m prepared to say hi to my whole body.

Angel · 04/03/2014 at 11:24 am

@Leah. Yes! You can do this anywhere. I know you work long hours so this is perfect when you get home from work. You can start with 1 set of 10 or 2 sets of 5. Just see what you can do. You never know.

Angel · 04/03/2014 at 11:22 am

@Ween. I be reading minds, yo. Great, do this one and don’t forget about the leg/arm workout in my ‘thank you’ post. Get it, Ween!

Angel · 04/03/2014 at 11:22 am

@Fvr. Rahrrrr. (That’s the sound a lion when makes when angry.) You can do this anywhere. Make it a game with Ella. Now’s the time!

Leah · 04/03/2014 at 9:00 am

Thank you for this….this will be my beginning workout to get me motivated again!!!

ween · 04/03/2014 at 8:29 am

you’re speaking to me! i leave this wknd for two weeks and am compiling all your old workouts to do while i’m away 🙂

Fvr · 04/03/2014 at 7:15 am

I’m in! Except that I don’t have a current fitness routine. 🙁

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