{"id":1794,"date":"2022-05-14T07:41:00","date_gmt":"2022-05-14T14:41:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1794"},"modified":"2022-05-11T05:12:41","modified_gmt":"2022-05-11T12:12:41","slug":"t-plank-with-weight","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/t-plank-with-weight\/","title":{"rendered":"Day 96 &#8211; T-Plank with Weight"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"\/\/members.befinallyfit.com\/wp-content\/uploads\/weight_t-plank.jpg\" alt=\"T-Plank with Weight\" class=\"wp-image-1795\"\/><\/figure><\/div>\n\n\n\n<p>In the T-plank with weight, we add the use of a dumbbell to the<a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/t-plank\/\"> regular T-Plank<\/a>.<\/p>\n\n\n\n<p><strong>HOW TO&#8230;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Get into a&nbsp;<a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/high-plank\/\">High Plank<\/a>&nbsp;position, and make sure your hands are right under your shoulders. Position the dumbbell in between your hands.<\/li><li>Rotate your torso, starting with your hips, moving off the toes onto the side of your feet.<\/li><li>Pick up the dumbbell in one hand and bring the arm up and open up your chest.<\/li><li>Stack your feet on top of each other.<\/li><li>Stabilize your position: (a) keep your hips high, (b) keep your arms straight, and (c) look up.<\/li><li>Hold for 3 seconds.<\/li><li>Move back into the High Plank position, and place the dumbbell back on the floor.<\/li><li>Next, repeat to the other side.<\/li><\/ol>\n\n\n\n<p><strong>Variation:<\/strong> The picture shows the placement of the feet apart rather than stacked. This is a variation to make the exercise a little easier in case you are struggling with the balance.<\/p>\n\n\n\n<p><strong>Goal:<\/strong> Aim to perform the T-plank with weight at least 10x without resting before switching to the other side.<\/p>\n\n\n\n<p><strong>Challenge:<\/strong> Perform the T-Plank on each side for 10 repetitions, but increase the duration of holding the extended position for 5 seconds rather than 3 seconds.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>T-Plank with Weight<\/p>\n","protected":false},"author":2,"featured_media":2904,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178,181],"class_list":["post-1794","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-plank","tag-weights","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1794","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=1794"}],"version-history":[{"count":3,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1794\/revisions"}],"predecessor-version":[{"id":3551,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1794\/revisions\/3551"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2904"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1794"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1794"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1794"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}