{"id":1770,"date":"2022-05-06T11:23:00","date_gmt":"2022-05-06T18:23:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1770"},"modified":"2022-05-11T02:10:03","modified_gmt":"2022-05-11T09:10:03","slug":"plank-punch-with-weight","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/plank-punch-with-weight\/","title":{"rendered":"Day 88 – Plank Punch with Weight"},"content":{"rendered":"\n
\"Plank<\/figure><\/div>\n\n\n\n

Starting with this day, the planking exercises make use of weights. The weights used in these planking exercises are dumbbells<\/a>. I recommend using neoprene hand weights, as they come in various weights and colors.<\/p>\n\n\n\n

Most of these planking exercises with weights are variations of regular planking exercises, so make sure the check the originals first.<\/p>\n\n\n\n

HOW TO…<\/strong><\/p>\n\n\n\n

  1. Position yourself into a High Plank<\/a> position. Position the dumbbell next to your hands.<\/li>
  2. Pick up the dumbell with one hand and PUNCH forwards.<\/li>
  3. Lower your arm.<\/li>
  4. Position the weight on the floor, and now pick it up with the other hand.<\/li>
  5. Bring your other hand with the weight up and PUNCH forwards.<\/li>
  6. Lower your arm again.<\/li>
  7. During the plank punch with weight exercise, make sure you stay in a straight plank. Keep your core tight and do not let your hips sag.<\/li><\/ol>\n\n\n\n

    Note:<\/strong> Make sure you start with a low weight. Even though the weight may feel light, it will make a difference to the exerted effort. After a few repetitions, the weight will start feeling a lot heavier! It is better to start with a light weight and switch to a heavier weight later than to start too heavy and injure yourself.<\/p>\n\n\n\n

    Variation:<\/strong> Instead of switching hands between each plank punch, repeat the punches on one side before switching.<\/p>\n\n\n\n

    Goal:<\/strong> Aim to perform plank punches with weights at least 10x (both sides) without resting.<\/p>\n\n\n\n

    <\/p>\n","protected":false},"excerpt":{"rendered":"

    Plank Punch with Weight<\/p>\n","protected":false},"author":2,"featured_media":2896,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[201,178,181],"class_list":["post-1770","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-dumbbell","tag-plank","tag-weights","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1770","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/comments?post=1770"}],"version-history":[{"count":4,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1770\/revisions"}],"predecessor-version":[{"id":3533,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1770\/revisions\/3533"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2896"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1770"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1770"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1770"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}