Planks-Giving Remix

Planks-Giving Remix: A Core Challenge to Keep you Fit this Thanksgiving

Maria Sollon, MS, CSCS, PES

Before you gather ‘round the table, gather at your Total Gym this Thanksgiving for a core workout sure to keep you trim and looking great for the Holiday!  In response to popular demand, we’re remixing a previous Planks-giving Challenge by adding a fresh twist to keep your core strong and balanced during the Holiday season. It’s the perfect time to align yourself with the season of gratitude, by taking care of your health and wellness, all while giving those core muscles a different kind of feast – a workout!

Why Strong Core Muscles Matter (Especially During the Holidays)

The holiday season often means extra helpings, family gatherings, and plenty of tempting treats. Having a solid core goes beyond just looking fit.  It helps support better posture, balance, endurance, and protects your back. When your core is strong, it stabilizes your entire body, which helps reduce the risk of injuries and enables you to move confidently through daily activities. Whether you’re carrying groceries, lifting luggage, or leaning in for a hug, a strong core supports all of these everyday movements. 

Core 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 keep everything moving efficiently when they’re 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 foods you enjoy, which is a timely benefit for Thanksgiving!

Why Start a Core Challenge During the Holidays?

The Holidays are known for indulgence, but that doesn’t mean you should just let yourself go.  Make simple decisions each day to put getting in shape “on the front burner”! A core challenge is a smart way to stay active, energized, and balanced through all the festivities. It’s quick, effective, and can even become a fun tradition to share with family.

Key benefits include:

Core Stability: Protects your spine and improves balance, making everyday tasks easier.Daily Movement: Helps offset holiday indulgences with minimal time commitment.Stress Relief: Core work reduces tension and boosts energy, keeping you positive and focused.

By committing to a few minutes a day, you’ll stay on track and head into the new year feeling strong and refreshed!

The Planks-Giving Remix: Total Gym Core Challenge

This year’s Planks-Giving Remix Challenge brings a fresh twist to the traditional plank with dynamic Total Gym variations designed to target your entire core.

Commit to these moves daily leading up to Thanksgiving. Not only will you feel stronger and more balanced, but you’ll also be setting the tone for a healthier, more energized holiday season. Let’s plank our way to a season of strength and celebration!

Set Up: Set the glide board to a low-medium incline.

Medium level will be easier for your coreLower level will be harder for your core

Adjust the incline to match your strength level and keep challenging yourself as you progress.

Accessories: Use something that can easily track your time (a timer app on your phone, watch, or tablet is a perfect option).

Directions:

WARM-UP/ COOL-DOWN: Perform your own dynamic warm-up for 3-5 minute prior to the challenge. Conclude by performing a few stretches to help lengthen your muscles, prevent stiffness, and prepare them for your next workout!

CHALLENGE:

Perform: after the warm-up, get your timer out and place it somewhere you can easily see it.Reps: perform each exercise for 45 seconds and rest for 15 seconds to transition into the next movement.Once all the exercises are completed, repeat them again in reverse. This is considered one complete round!Sets: Repeat as many rounds as your time permits. If you have limited time, no worries, choose to do a 1 and done set! 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, aiming to increase your hold time or incline level.Focus on Form: Engaging your core is key!Keep your body aligned by elongating your torso from shoulders to heels.Challenge Yourself: Small adjustments make the biggest improvements!Every day, aim for a little bit more. Track your progress to measure your core strength improvements.Take Quick Breaks: Consistency is your main goal!If needed, rest briefly, then get right back into it.Slow & Steady Tempo: Quality over quantity – take your time!Since these exercises are timed, focus on performing as many reps as you can with slow, controlled movements.

CHALLENGE: Planks-Giving Remix Exercises

GB = Glide Board

(45 seconds/ exercise, 15 seconds recovery)

Walk the Plank Place forearms at the bottom of the glide board and press out into a plank. Begin to walk your forearms up the GB and return down, while maintaining a plank position.Challenge: Extend arms to a full plank and walk the GB on your hands!Forearm Plank Rocks Place forearms on the GB and extend legs into a full plank (body is a straight line from head to heels).Keeping your hips level and your core engaged, begin to open and close “rock” the GB. These are small, controlled movements. (Remember to rest when needed).Challenge: Extend arms to a full plank to “rock” the GB. Lower the incline for an increased challenge.Diagonal Mountain ClimbersAssume a full plank position on the glide board.Alternate your knees toward the opposite elbow while maintaining a plank position.Challenge: Open the GB and keep it steady while performing the exercise.Rainbow Planks (forearm or hands)Assume a forearm or full plank position on the GB.Maintaining the plank position, arch and tap the hips from one side to the other to simulate a “rainbow” shape.Challenge: Lower the incline and open the GB to perform the exercise.Knee Tucks Place hands towards the bottom of the GB. Squat down and push out into a plank position.  Hold for a moment, then return to the starting position. Challenge: Perform Reverse Knee Tucks; Face away from the vertical column and kneel on the GB. Place hands on the floor close to the bottom base and feet on the GB.  Extend the legs out into a plank, then bend the knees to tuck them in towards the arms as the GB returns down the rails. Engage your core, then return to the plank to repeat. 

REPEAT IN REVERSE! 

Be sure to check out the video to see a demonstration of how these exercises are performed on your Total Gym.

By committing to this Planks-Giving Remix, you’re setting the tone to maintain a healthy standard for the season; while gifting yourself a head start on any New Year’s goals. The more you nurture your core now, the easier it’ll 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 Planks-Giving Challenge with this link and double up on the fun!  https://blog.totalgymdirect.com/planks-giving-post-burner-workout

Happy Planks-giving to you!

Maria

@GROOVYSWEAT  

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