{"id":3012,"date":"2022-02-26T10:55:00","date_gmt":"2022-02-26T18:55:00","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=879"},"modified":"2022-02-11T07:05:37","modified_gmt":"2022-02-11T15:05:37","slug":"plank-punch","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/plank-punch\/","title":{"rendered":"Day 19 &#8211; Plank Punch"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-880\" src=\"\/\/images.befinallyfit.com\/wp-content\/uploads\/2017\/10\/plank_punch.jpg\" alt=\"Plank Punch\" width=\"1024\" height=\"683\" \/><\/p>\n<p><strong>HOW TO&#8230;<\/strong><\/p>\n<ol>\n<li>Position yourself into <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/high-plank\/\">High Plank<\/a>.<\/li>\n<li>Bring one hand up and PUNCH forwards.<\/li>\n<li>Lower your arm.<\/li>\n<li>Now bring your other hand up and PUNCH forwards.<\/li>\n<li>Lower your arm again.<\/li>\n<li>As you plank punch, ensure that your hips are <span style=\"text-decoration: underline;\">NOT<\/span> sagging or lowering to the ground. Also, do not let your body sway too much from side to side as you perform the punches.<\/li>\n<\/ol>\n<p><strong><span style=\"text-decoration: underline;\">Progression:<\/span> <\/strong>Perform 1 plank punch exercise (both sides), lower your knees to the ground and rest 5 secs. Go back up and do another plank punch exercise, rest again, and so on.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Variation:<\/strong><\/span> Too hard? Go into High Plank, and then lower your knees to the ground. Plank Punch while in this position. Go into Full High Plank (knees off the ground) only when you&#8217;re ready.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Goal:<\/strong><\/span> Aim to perform Plank Punches at least 10x (both sides) without resting.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Challenge:<\/strong><\/span><br \/>\nPlank Punch 1x.<br \/>\nLower tor <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/forearm-plank\/\">Forearm Plank<\/a>.<br \/>\nPlank Punch in this position 1x.<br \/>\nThis is one set. Repeat 12x.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Plank Punch<\/p>\n","protected":false},"author":2,"featured_media":2827,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-3012","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-plank","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/3012","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=3012"}],"version-history":[{"count":2,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/3012\/revisions"}],"predecessor-version":[{"id":3180,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/3012\/revisions\/3180"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2827"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=3012"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=3012"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=3012"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}