Wait. Did I just use the words "fun" and "plank" in the same sentence? Seriously though, this is going to be fun. I saw this idea in a Facebook group I am in for bootcamp instructors. I thought it looked like a challenging and entertaining way to get in a quick plank workout! Are you in for a plank challenge? 



Play Moby's song "Flower." The song is 3 minutes 28 seconds long. Start in a low plank position. When Moby sings "Bring Sally up" push yourself up into a high plank position. When he sings "Bring Sally down" lower yourself into a low plank position on your elbows. The goal is to be in either a high plank or low plank position for the entire duration of the song. If you need a rest, temporarily drop to your knees, but get back into position as soon as possible. 

If you've never heard the song, it is essentially Moby singing "Bring Sally Up" and "Bring Sally Down" repeatedly for three minutes and 28 seconds. There are short versus in the song when you will hold the low plank position. Give it a listen below to prepare yourself for all the fun. 



You will begin in a low forearm plank position. Position your elbows on the floor with your hands flat on the floor (do not clasp hands) and your shoulders directly over your elbows. Your body should be in a straight line parallel to the floor. Engage your core, pulling your belly while breathing normally. Be careful not to sink your hips or raise your butt in the air. 


To transition from low plank to high plank position, straighten your right arm, then your left arm until you are in a straight-arm high plank position. When transiting multiple times, like you will during this challenge, be sure to alternate the arm you first use to push up. Push up to high plank starting with the right arm, but on the next round, push up to plank by starting with the left arm to minimize pressure on the shoulders.


In a high plank position position your shoulders directly over your wrists. Your body should form a straight line from your heels to your head. Engage your abs and breathe normally.

It's important to remember that while I am a certified personal trainer, I am not your trainer. Please get clearance from a medical professional before beginning a new exercise program and consult with a fitness professional who knows your unique history, needs and abilities. 

Hit play on this song and let me know how you do. You may be wishing you never met Sally. 

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Coach Lea