The Plank 101-201

Hi all, I keep getting request for exercises and variations ANYONE can do, and well I've got tons of stuff but then I always ask, "What do you have to workout with? Do you have some dumbbells, a stability ball, a jump rope, some bands, a kettlebell, etc" Well that answer changes from person to person from nada to a $5,000 home gym. Well something we all have is a body and a little bit of space, so with that in mind I shot this video to help EVERYONE AND ANYONE get a incredible workout at home, on the road, at the gym, or if you office is quiet enough or you work nights like I used to even at work.

Enjoy!!!

The Clock/360 Degree Lunge with Dumbbells or a Kettlebell

Another great set of exercises you can do ANYWHERE!!!

This is great for the beginner athlete to the advanced and easily scalable by adding or taking or away weight, along with by changing how many reps you do in a set or by doing it for a given time like 10 minutes straight with a low weights to get more cardio, or 5 minutes with heavy weights to build more strength and power.

ENJOY!

The 20 minute workout

S Ball back stretch: 30 seconds to a minute (just relax on the ball and stretch your back)
Hip circles x5L, x5R
Toe touches x5
http://www.youtube.com/watch?v=31BOLt0Xb-E

Bridge x20
http://www.youtube.com/watch?v=aMLysvqP_Kg

Russian twist x20
http://www.youtube.com/watch?v=Qs1WzB2ZjGU

Toe touches x5
Hip circles x5L x5R
Squat and reach x10
Forward lunge and twist x20
http://www.youtube.com/watch?v=qjEVus2ypwM

Judo pushups x10
http://www.youtube.com/watch?v=Ka1GsprUNUY

Side lunge and chop x20
http://www.youtube.com/watch?v=8uC2UozZpLs

Spider Pushups x10
http://www.youtube.com/watch?v=U4M-cPsRtvo

Reverse lunge and Press x20
T-Pushup x10
http://www.youtube.com/watch?v=SsC1stZ8QfE

Woodchops x10L x 10R
http://www.youtube.com/watch?v=ijmoQcMRe78

1-2 minute Break

Dumbbell swings heavy x10
http://www.youtube.com/watch?v=VtINXsECbQ8
Dumbbell swings light x 15

1-2 minute break

Dumbbell Swings heavy x10
Dumbbell swings light x20

5 toe touches
FINISHED