Tag Archives: how to

How to Perform the Best Plank

Plank is an isometric strength exercise that requires maintaining engagement of the core muscles for an extended period of time. The most common plank is the front plank which is held in a push-up position with the body’s weight distributed onto the arms, legs and toes. Amanda Rose, from Amanda Rose Wellness reminds us that form is key.

plank 1

Why do I plank?

  1. It requires complete concentration and focus.
  2. It strengthens the lower back, rectus abdominis (your eight-pack) and the transverse abdominis (the corset of muscles that hug your middle).
  3. It builds strength in the stabilizer muscles of the back (traps, rhomboids, rotator cuffs), all three parts of the shoulders, chest muscles, biceps, triceps, butt, quadriceps and calves.
  4. It doesn’t require any fancy or expensive equipment.
  5. It promotes good posture and prevents back injuries by teaching your core to stay contracted in a regular standing position.

There are so many variations of plank that you can always try modifications to challenge yourself. Such examples include side plank, single leg plank, single arm plank, TRX plank and revolving plank.

plank 2

Did you know? The longest time in abdominal plank position is 1 hour 20 minutes and 05.01 seconds and was achieved by George Hood in Naperville, IL, USA on December 3, 2011.

Here is a step-by-step guide on how to perform the plank at home:

  1. Come into a narrow push-up position with your shoulders directly over your elbows and your elbows directly over your wrists. Arms are perpendicular to the floor and torso is parallel to the floor.
  2. Spread your fingers and press the bases of your index finger deeply into the floor.
  3. Squeeze the muscles of the biceps and triceps. Press your outer arms inward.
  4. Firm your shoulder blades against your back and spread your collarbones away from the sternum.
  5. Press your quadriceps or front thighs towards the ceiling. Activate the shin and calf muscles. Push into the ground to help lift the body up.
  6. Keep your spine in a neutral position and your back flat. Picture your body as a long straight board or plank. Get it?
  7. Tuck the tailbone down and lift the pubic bone up. Keep the navel in. Contract the abs towards your spine.
  8. Lift your head away from your neck and gaze down towards the floor.
  9. Breathe. Smile 🙂
  10. Hold as long as you can. Aim for 20-30 seconds in the beginning and work your way up to one minute or longer as you get stronger. Repeat two to three times.

Eager to try the plank? Check out ZaxFit Extreme Core Challenge!

What is the Best Workout for My Body?

Like diets, one exercise routine does not fit all.  Some folks swear by a vegan diet while others are fully dedicated to Paleo.  While there are tried and true techniques and approaches to both diets and exercise, it’s important to find the routine that fits you best.  A foundation and basic understanding of the specifics of each workout is helpful. This also means trying a few styles before you pick which one is best for you.  Just as a diet often consists of eating healthy, well-balanced meals, it is also important to focus on a well-rounded workout routine that incorporates stretching, strengthening and cardio.  Be sure to change up your schedule once in a while since your body needs variation to keep burning fat and calories.  Beyond that, the best workout is one that you can commit to.


Consistency is the key to maintaining your physique but it is also one of the hardest things to achieve.  The latest fitness craze can be exciting but if you quickly loose interest you’ll also loose motivation to move from your couch. Start with an activity that excites you.  What do you love to do?  That is what you should commit to doing because you are most likely to keep it up.


Don’t be afraid to mix things up. A favorite workout from the past two or three years might not be resonating with you anymore, and that is perfectly normal.  Listen to those signs and adjust accordingly.  If you find your body no longer craves a specific workout or if you are getting bored, try something new.

Developing a consistent routine means being motivated on a daily basis to complete a workout you love.

– Zander Gladish


How to Perform a Proper Burpee

This post has been brought to us by Mark Merchant and George Vafiades of As One Effect. Check them out on BooyaFitness.com.

Ah, the burpee – one exercise that requires, mobility, flexibility, strength, systemic conditioning (full body fitness), core and shoulder stability – love the burpee.  The burpee is an integral part of the As One program  so, if you’ve taken class, you certainly know how to do this.  But, if you, or a friend, want to come in and check out a class, this is a perfect way to get ready.

How to perform the burpee:


1. Stand with your feet shoulder width apart.


2. Bend over to the  ground with your hands down.


3. Jump your feet back as you lower your chest to the floor.


4. Press up and in one motion jump your feet back to starting position.


5. While standing up, jump up with your hands over your head.

Eager to try the burpee (aka squat thrust)? All of our bootcamp workouts feature the move!