Operation: Beach Body Week #3

Here we are at week #3 and we are adding 2 more exercises to our workout!  This weeks exercises are considered comprehensive because they work more than one muscle group at a time.


Plank Jacks work your core and legs and Burpees work your arms, shoulders, core, legs and glutes (the whole body).  I hope by this time your body is getting used to being worked but these two exercises will probably leave you sore especially if this is your first experience doing them.


Read below for a step by step description for both exercises.

WEEK #3

2 Sets of 10 Plank Jacks

10 Burpees

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Plank Jacks

HOW TO:

• Start in a modified plank position (lift body up with only forearms and toes on the ground) making sure your elbows are directly under your shoulders
• Bounce your legs open  so that that make an inverted "V" making sure you butt stays level with your back and your head is looking at the ground with out your head hanging
• Bounce your legs closed

MODIFICATIONS

**For experienced Plank Jackers: Start in full plank position with hands on the grounds instead of your forearms

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Burpees

HOW TO:

• Start in a standing position with feet together
• Squat down until your hands are on the floor 
• Kick your legs out straight behind you (you'll be in full plank position) make sure to keep you butt level with your back and your head straight (not drooping)
• Pull your legs in then jump with your hands straight over your head making sure you jump from the squatted position 

MODIFICATIONS

**For those experienced Burpee Practitioners: Do a push up while legs are kicked back behind you

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This week's exercises are the most challenging so far.  Each day try to do the full set but if you aren't able to the whole set do what you can and the next day try to do one more than you did the day before!  

I look forward to hearing about your progress throughout the week!

**All pictures found on Google