Workout: Day 3
Another key component of being fit is having a strong core
to support when your upper body is going one way and your lower body
wants to go the other. Speaking from experience, I can say that a strong core is critical to preventing low back injuries.
One of the best ways to strengthen your core is NOT by doing a bunch of sit-ups and abdominal crunches, but by doing a variety of plank exercises.
This involves keeping your body aligned while holding a variety of
challenging positions or going through a series of movements.
Here are some basic progressions. Remember to keep your body in a
straight line for all of these with a slight inward curve to your low
1. Elevated plank: feet on the floor, hands leaning on the edge of a countertop.
2. Modified elbow plank: elbows and knees on floor.
3. Full plank: elbows and toes on floor.
It gets harder after this, with lifting up an elbow, or a leg, or both. You can also do side bridges.
How long you need to hold these for is what you can tolerate. When you
feel your form is about to suffer it’s time to take a break. Do a few
sets of these, and if you can, do a few more.
Then go for a walk.
Yes, another one. Throughout this entire month I want you to focus on
working on going further and faster day after day. If you’re already a
regular walker, try jogging. If you’re a jogger, try running, and if you’re a runner, try even faster running. Get the idea? Good, now go!
Click to the next page for your Day 3 meal plan.