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  #136   ^
Old Sun, Jul-10-16, 05:23
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 15,566
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
Default My Journey to doing 3 min Planks cont'd...

Happy Sunday, Plankin' Peeps!

These are standard (forearm/toe) Planks:

June 17: 45s x 3 (20s rest in btw)
June 18: 45s x 3 ((20s rest in btw)
June 20: 45s x 4 (20s rest in btw)
June 22: 30s x 4 (15s rest in btw)
June 24: 30s x 4 (15s rest in btw)
June 26: 30s x 4 (15s rest in btw)
June 28*: 1m, 20s rest & 45s
June 30: 1m, 20s rest & 1m
July 2: 1m, 20s rest & 45s
July 4: 1.5m, 20s rest & 45s
July 6: 1m 45s, 20s rest & 45s
July 8: 2m, 20s rest & 46s
July 10: 2m, 20s rest & 1m
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
*MickiSue suggested holding the 1st plank as long as possible, rest and do another one. So thatís what I started doing as of 28 June
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  #137   ^
Old Sun, Jul-10-16, 06:39
bkloots's Avatar
bkloots bkloots is offline
Senior Member
Posts: 10,075
 
Plan: LC/HiProtein
Stats: 195/154/150 Female 63in
BF:
Progress: 91%
Location: Kansas City, MO
Default

Going great, Jo. And welcome aboard, Maycan. Push-ups are hard! As with planks, start on your knees, and modify the range (the amount you bend your elbows on the push).

Start easy, and work up to a little harder. Time is of the essence. Best wishes.
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  #138   ^
Old Sun, Jul-10-16, 11:13
MickiSue MickiSue is offline
Senior Member
Posts: 8,006
 
Plan: Atkins
Stats: 189/148.6/145 Female 5' 5"
BF:36%/28%/25%
Progress: 92%
Location: Twin Cities, MN
Default

Yesterday, back to my new baseline: 60/rest/50. I'm so jazzed to think that THAT's a new baseline!!
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  #139   ^
Old Sun, Jul-10-16, 17:18
maycan maycan is offline
Senior Member
Posts: 140
 
Plan: LCHF
Stats: 180/169/135 Female 61 in.
BF:
Progress: 24%
Default

I did a plank for 30 seconds and I decided to add in a wall sit for 30 seconds too. I plan to add 5 seconds each day.
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  #140   ^
Old Mon, Jul-11-16, 07:45
bkloots's Avatar
bkloots bkloots is offline
Senior Member
Posts: 10,075
 
Plan: LC/HiProtein
Stats: 195/154/150 Female 63in
BF:
Progress: 91%
Location: Kansas City, MO
Default

WAYTOGO, Maycan! You too MickiSue! I think wall sit is a great add-on. Works almost everything, just like planks.

Welcome to Monday, everyone.

New plan today:
Front/toe: 2 minutes x 2, one minute rest in between. 2nd set actually easier!
Side/toe: 45 sec each side (barely--ouch!!!)
Side/knee: 1 min each side (much easier)

I start the workout with the warm-up from whatever video I've picked. Do the planks next--break a sweat like crazy!! Then finish whatever selections I'm doing from the video. Today, mostly back and shoulders. Then follow with a cool-down and stretch.

Don't you feel happy when it's DONE?!? I sure do.
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  #141   ^
Old Mon, Jul-11-16, 09:26
Mousesmom's Avatar
Mousesmom Mousesmom is offline
Senior Member
Posts: 3,633
 
Plan: Atkins
Stats: 156/146.8/139 Female 69 inches
BF:
Progress: 54%
Location: Victoria, BC
Default

My baseline is this:

70 second front plank on forearms and toes
40 second side plank on forearm and toes
10 modified push ups
t-tap organs in place and half frogs
T-Tapp Hoe Downs
30 second downward facing dog
30 second child's pose

I took yesterday off this routine, as planned. I went for two longer walks yesterday and did just over 15,000 steps. That puts my weekly average almost 13,000 per day.

The plan for tomorrow is to add 5 seconds to each plank. I think that's a good birthday present for me - more strength!!!

Go Plank People!!
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  #142   ^
Old Tue, Jul-12-16, 04:37
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 15,566
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
Default My Journey to doing 3 min Planks continues!

Good Tuesday Morning Plankin' People!

Looks like everyone is doing super duper terrific! WTG!
~~~~~~~~~~~~~~~~~~~~~~~
[Standard (forearm/toe) Planks]

June 17: 45s x 3 (20s rest in btw)
June 18: 45s x 3 ((20s rest in btw)
June 20: 45s x 4 (20s rest in btw)
June 22: 30s x 4 (15s rest in btw)
June 24: 30s x 4 (15s rest in btw)
June 26: 30s x 4 (15s rest in btw)
June 28*: 1m, 20s rest & 45s
June 30: 1m, 20s rest & 1m
July 2: 1m, 20s rest & 45s
July 4: 1.5m, 20s rest & 45s
July 6: 1m 45s, 20s rest & 45s
July 8: 2m, 20s rest & 46s
July 10: 2m, 20s rest & 1m
July 12: 2m, 20s rest & 1m
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
*MickiSue suggested holding the 1st plank as long as possible, rest and do another one. So thatís what I started doing as of 28 June
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  #143   ^
Old Tue, Jul-12-16, 07:54
MickiSue MickiSue is offline
Senior Member
Posts: 8,006
 
Plan: Atkins
Stats: 189/148.6/145 Female 5' 5"
BF:36%/28%/25%
Progress: 92%
Location: Twin Cities, MN
Default

Yesterday I just did one. But it was a minute and 20 seconds. Decided to see how long I could go before my trembling shoulders and complaining lower back gave up.

Onward and upward. I need to remember to measure my waist before I eat breakfast tomorrow, for that particular piece of data.

I can SEE in the mirror that the belly fat is hanging off tighter muscles. But I don't know the numbers.
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  #144   ^
Old Wed, Jul-13-16, 05:50
maycan maycan is offline
Senior Member
Posts: 140
 
Plan: LCHF
Stats: 180/169/135 Female 61 in.
BF:
Progress: 24%
Default

7/12- plank 40 secs, wall sit 40 secs
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  #145   ^
Old Wed, Jul-13-16, 08:21
bkloots's Avatar
bkloots bkloots is offline
Senior Member
Posts: 10,075
 
Plan: LC/HiProtein
Stats: 195/154/150 Female 63in
BF:
Progress: 91%
Location: Kansas City, MO
Default

Wednesday: Total body day

Planks:
Front/toe 2.5 rest 2.0 Did 2 minutes ever last so long??? 2 seconds??
Side/toe :30 each
Side/knee 2.0 each
Added: wallsit 1.5 (easy going in--gets tough real fast!)

For the remaining workout, I used a video from the back shelf--an Exercise TV thing I picked up at 1/2 Price Books a while back. It's "only" 20 minutes per segment--three workouts to choose from. I chose total body with weights with short cardio intervals. Along with the planks, this was a challenging day on the mat. Nothing feels better than a good workout. When it's OVER!!!

P. S. Weekly yoga class last evening. That's a treat. I think the planks are helping with balance and, of course, with strength in all the poses.

P. P. S. Julie, I wasn't here yesterday to wish you a Happy Birthday!! Be strong. Stay ageless!
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  #146   ^
Old Wed, Jul-13-16, 09:09
MickiSue MickiSue is offline
Senior Member
Posts: 8,006
 
Plan: Atkins
Stats: 189/148.6/145 Female 5' 5"
BF:36%/28%/25%
Progress: 92%
Location: Twin Cities, MN
Default

Happy late birthday, Julie. I hope you had a great day.

Made it to 1:20, again, then to 40, after a rest. Shaky muscles are us, after that, though!

But the soreness in the back isn't lasting as long, which is an excellent sign, I think.
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  #147   ^
Old Wed, Jul-13-16, 09:15
Mousesmom's Avatar
Mousesmom Mousesmom is offline
Senior Member
Posts: 3,633
 
Plan: Atkins
Stats: 156/146.8/139 Female 69 inches
BF:
Progress: 54%
Location: Victoria, BC
Default

Quote:
Originally Posted by bkloots
Julie, I wasn't here yesterday to wish you a Happy Birthday!! Be strong. Stay ageless!


Thanks Barb! I had a great birthday starting with cards and presents, a laser facial and then dinner with family.

After cleaning out my spare room on Monday (think about moving heavy boxes of books), my arms were waaaaaay too sore to plank so I gave myself a break to recover yesterday.

So today I did what I said I would do yesterday - add 5 seconds to each plank.

75 second front plank on forearms and toes
45 second side plank on forearm and toes
10 modified push ups
t-tap organs in place and half frogs
T-Tapp Hoe Downs
30 second downward facing dog
30 second child's pose

Have great Wednesday all!
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  #148   ^
Old Wed, Jul-13-16, 09:16
Mousesmom's Avatar
Mousesmom Mousesmom is offline
Senior Member
Posts: 3,633
 
Plan: Atkins
Stats: 156/146.8/139 Female 69 inches
BF:
Progress: 54%
Location: Victoria, BC
Default

Quote:
Originally Posted by MickiSue
Happy late birthday, Julie. I hope you had a great day.

Made it to 1:20, again, then to 40, after a rest. Shaky muscles are us, after that, though!

But the soreness in the back isn't lasting as long, which is an excellent sign, I think.



I had a great day, thanks!

I'm finding that the soreness is getting less and I have more definition in my arms. Wah hoo!
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  #149   ^
Old Wed, Jul-13-16, 18:18
maycan maycan is offline
Senior Member
Posts: 140
 
Plan: LCHF
Stats: 180/169/135 Female 61 in.
BF:
Progress: 24%
Default

Plank 45 secs. Wall Sit 45 secs
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  #150   ^
Old Thu, Jul-14-16, 05:06
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 15,566
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
Default

Happy Thursday, Plankin' Peeps!

Happy Belated B'day, Julie!

Everybody is doing so GREAT! WTG!

[Standard (forearm/toe) Planks]

June 17: 45s x 3 (20s rest in btw)
June 18: 45s x 3 ((20s rest in btw)
June 20: 45s x 4 (20s rest in btw)
June 22: 30s x 4 (15s rest in btw)
June 24: 30s x 4 (15s rest in btw)
June 26: 30s x 4 (15s rest in btw)
June 28*: 1m, 20s rest & 45s
June 30: 1m, 20s rest & 1m
July 2: 1m, 20s rest & 45s
July 4: 1.5m, 20s rest & 45s
July 6: 1m 45s, 20s rest & 45s
July 8: 2m, 20s rest & 46s
July 10: 2m, 20s rest & 1m
July 12: 2m, 20s rest & 1m
July 14: 2m, 20s rest & 1m
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
*MickiSue suggested holding the 1st plank as long as possible, rest and do another one. So thatís what I started doing as of 28 June
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