Week 4

Day 22: Plank Challenge Flow

Exercise 1: Forearm Side Plank with Hip Dip

PETER ARDITO

A. Lie on right side of body, right elbow resting on the floor in line with right
shoulder, both legs extended out to left side, and feet stacked.

B. Engage core, ground through right elbow and feet, and lift hips and knees
off the floor, simultaneously raising left arm toward the ceiling. Gaze toward
left hand and maintain a straight line from head to heels. This is the starting
position.

C. Drive hips toward the ceiling, then dip right hip toward the floor. Do 2
reps.

Exercise 2: Forearm Side Plank with Leg Lift and Rotation

D. Holding the forearm side plank, lift left leg up off of right leg into the air
with control. Slowly lower left leg back to the starting position. Do 2 reps.
E. Holding the forearm side plank and keeping hips high off the floor, rotate
left elbow toward right hand on the floor. Reverse the movement and bring
left below back to the starting position. Do 2 reps.

Do 3 sets of the flow. Switch sides; repeat.

Day 23: Triceps Push-Up with Rotation

A. Start in a high plank position with hands directly underneath shoulders and
legs extended, feet hip-width apart.

B. Engage core by tucking tailbone and drawing navel in toward spine. Lock
in lats by drawing shoulders down and away from ears. Engage glutes and
quads. This is the starting position.

C. With elbows hugging rib cage, slowly lower body and stop 3 inches above
the floor into a triceps push-up. Keep core engaged throughout the
movement, ensuring body forms a straight line from head to knees.

D. Hold for 2 seconds, then quickly push back up to the starting position.

E. Lift left hand off the floor and extend left arm to the ceiling, opening chest
to the left. Return left hand to the floor. That's one rep.

Do 8 to 10 reps, alternating sides. Do 3 sets.

Day 24: Towel Plank Rows

A. Start in a table-top position on the floor with hands stacked
directly under shoulders, knees bent and stacked directly under
hips, and feet resting on a towel hip-width apart. Lower one
forearm down to the floor at a time, elbows in line with shoulders.
Plant palms firmly on the floor or create gentle fists.
B. Lift both knees off the floor and straighten legs to come into a
forearm plank position, squeezing glutes together and engaging
core. Actively push away from the floor and maintain a straight line
from head to heels. This is the starting position.
C. Keeping core engaged, push into forearms and extend elbows to
glide body back. Then, push into forearms and flex elbows to glide
body forward, shifting shoulders over wrists.

Continue shifting forward and back for 60 seconds. Do 3

sets.
Day 25: High Side Plank with Thread and Leg Lift

A. Lie on right side of body, right hand resting on the floor in line
with right shoulder, both legs extended out to left side, and feet
stacked.
B. Engage core, ground through right hand and feet, and lift hips
and knees off the floor, simultaneously raising left arm toward the
ceiling. Gaze toward left hand and maintain a straight line from
head to heels. This is the starting position.
C. Holding the side plank, thread left arm underneath right side of
body, then reverse the movement and raise left arm toward the
ceiling.
D. Lift left leg up off of right leg into the air with control. Slowly
lower left leg back to the starting position. That's one rep.
Continue for 60 seconds. Switch sides; repeat. Do 3 sets.
Day 26: Forearm Plank with Towel Army Crawls

PETER ARDITO
A. Start in a table-top position on the floor with hands stacked
directly under shoulders, knees bent and stacked directly under
hips, and feet resting on a towel hip-width apart. Lower one
forearm down to the floor at a time, elbows in line with shoulders.
Plant palms firmly on the floor or create gentle fists.
B. Lift both knees off the floor and straighten legs to come into a
forearm plank position, squeezing glutes together and engaging
core. Actively push away from the floor and maintain a straight line
from head to heels. This is the starting position.
C. Keeping core engaged, crawl forward on elbows, taking about
eight "steps" with each elbow. Then, crawl backward, taking about
eight "steps" with each elbow.

Continue for 60 seconds. Do 3 sets.

Day 27: High Side Plank with Crunch and Toe Tap

PETER ARDITO
A. Lie on right side of body, right hand resting on the floor in line
with right shoulder and both legs extended out to left side. Place
right foot on floor slightly in front of left and place left hand behind
head.
B. Engage core, ground through right hand and feet, and lift hips
and knees off the floor, simultaneously raising left arm toward the
ceiling. Gaze toward left hand and maintain a straight line from
head to heels. This is the starting position.
C. Pull right knee into chest while crunching so right knee meets left
elbow. Reverse the movement to return right foot to the floor.
D. From the side plank, lift left foot off the floor and tap it in front of
right foot, then return left foot back behind right foot. That's one
rep.
Continue for 60 seconds. Switch sides; repeat. Do 3 sets.
Day 28: High Plank with One-Legged Towel Pull

PETER ARDITO
A. Start in a table-top position on the floor with hands stacked
directly under shoulders, knees bent and stacked directly under
hips, and feet hip-width apart. Toes of right foot should be resting
on a towel.
B. Lift both knees off the floor and straighten legs to come into a
high plank position on palms, squeezing glutes together and
engaging core. Actively push away from the floor and maintain a
straight line from head to heels. This is the starting position.
C. Pull left knee into chest and, using core, keep left knee locked in
tight while dragging right knee into chest. Pause, then extend right
leg to back to tehs starting position, keeping left knee tucked to
chest the entire time.
Continue for 45 seconds. Switch sides; repeat. Do 3 sets.
Day 29: Plank Challenge Flow
Exercise 1: High Plank with Towel Steps

PETER ARDITO
A. Start in a table-top position on the floor with hands stacked
directly under shoulders, knees bent and stacked directly under
hips, and feet hip-width apart on top of two towels.
B. Lift both knees off the floor and straighten legs to come into a
high plank position on palms, squeezing glutes together and
engaging core. Actively push away from the floor and maintain a
straight line from head to heels. This is the starting position.
C. Keeping core engaged and maintaining the high plank, walk
hands forward, taking four "steps."
Exercise 2: Plank Jack with Towel
PETER ARDITO
D. Holding the high plank, spread feet out wider than hip-width
apart, then quickly slide feet back to hip-width. Do 5 reps.
E. Keeping core engaged and maintaining the high plank, walk
hands backward, taking four "steps." That's one set.

Continue the flow for 60 seconds.

Day 30: Crouching Tiger Push-Up

PETER ARDITO
A. Start in a high plank position with hands slightly wider than
shoulder-width apart and legs extended, feet hip-width apart.
B. Engage core by tucking tailbone and drawing navel in toward
spine. Lock in lats by drawing shoulders down and away from ears.
Engage glutes and quads. Push elbows out so arms form a 90-
degree angle to body.
C. Look down to keep neck neutral and slowly lower body, stopping
3 inches above the floor. Keep core engaged throughout the
movement, ensuring body forms a straight line from head to toe.
D. While holding a push-up position, bend knees and shift hips back
so knees are hovering 2 inches off floor and arms are extended.
E. Straighten knees and lift hips up into downward dog position.
Then tucking tailbone and rounding spine, roll back into plank
position. That's one rep.
Do 10 to 12 reps. Do 3 sets.
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