Planks… Plus!

Take your planks up a level by adding in 2 additional moves:

Begin in a plank, on your toes and hands. Keep your body straight. Next, lift up your right leg, bend your knee and pull your knee up toward your chest. Straighten your knee to complete 1 rep. Do 10 reps, then release. Repeat with your left knee. Do 10 reps.

Begin in a plank, on your toes and hands. Lift your right leg up off the floor about 6 inches. Keeping your knee straight, slide your leg out to the side about 10-12 inches, then return to the center to complete 1 rep. Do 10 times, then release. Repeat with your left leg. Do 10 reps.

*Consult your physician before performing exercise.

Take Your Planks Up a Level

At the Beach

The beach is perfect for soaking up some vitamin D, which we get from exposure to direct sunlight and is an essential hormone for a healthy body. Just be sure to monitor your exposure time, and occasionally apply high-quality sunblock if you plan on being outside all day. While you’re at the beach, try doing some sprints in the sand. Sand sprints are incredibly challenging at any fitness level, and all you need is a 20-yard stretch of clear beach. Run as fast as you can 6-10 times, recovering 3-5 minutes between sprints.

At the Park

Parks are great for quick bodyweight circuits. Pick 5-6 of your favorite exercises and perform 8-10 reps of each without resting in between. The circuit could look like this:

1) Squat
2) Pushup
3) Forward Lunge
4) Rotating Pushup
5) Side Lunge
6) Mountain Climber

Rest 1-2 minutes after your last exercise, and repeat the circuit 4-5 times.

Parks are also a great place to play frisbee, which will improve hand-eye coordination, agility, flexibility, and cardiovascular health.

In the Woods

Start with a quick hike to your favorite spot. Hiking is an effective form of low-intensity cardio, and the uneven surfaces found in the woods will activate muscles in your feet and calves, improving balance. Consider bouldering, which is a form of rock climbing, that requires much less equipment.

No matter what you do this summer, be sure to drink lots of water to stay hydrated. Now go out there and have some fun!

Derek Peruo, CSCS, is the owner of Renaissance Fitness, a personal training service based in New York City. He also writes and consults for magazines such as Men’s Fitness and Men’s Health. http://RenaissanceFitnessInc.com

Summer Fitness Opportunities By Derek Peruo