Round 4 - First Set

This is the first round of the strengthening stage. As you will soon notice this round will strengthen your entire body through plank variations and push-up exercises. It is aimed to challenge you not only from a muscular point of view, but also from a controlled, endurance and "off-balance" stance. Some of this postures may be very familiar, other completely new. Explore, repeat and take your time. Muscles won't grow over night (or actually, they do) so keep at it and don't give up! 

Click on a posture image to learn more about it.

 1. Plank

1. Plank

 2. Push-Up x3

2. Push-Up x3

 3. Side Plank (L)

3. Side Plank (L)

 4. Hip Crunch x2

4. Hip Crunch x2

Repeat on the other side

 5. Plank

5. Plank

 6. Side Plank (R)

6. Side Plank (R)

 7. Hip Crunch x2

7. Hip Crunch x2

 8. Plank

8. Plank

 9. Table Top

9. Table Top

 10. Child's Pose

10. Child's Pose

BLANK-SQUARE.jpg
BLANK-SQUARE.jpg

Round 4 - Second set

This second set is not only more advanced and challenging but it also offers modified variations. It requires a strong core, balance and control so if you experience that you are not quite there yet, go for the easier version and take it slow. Meanwhile, push yourself and explore what you can do with a determined mind-set, often the body is far more capable than we think. Break your patterns - do more push ups!  

Below are images and descriptions of a an alternative version of this sequence. You may find that it's easier or perhaps harder depending on your technical strength, but regardless of your personal preference, stay curious and explore them all.

Below is your right and left side described. When you have done both once - do them again!

 1. Table Top

1. Table Top

 2. Plank

2. Plank

 3. Side Plank (Left Hand)

3. Side Plank (Left Hand)

 4. Side-Plank Sequence (Left Elbow)

4. Side-Plank Sequence (Left Elbow)

 5. Plank

5. Plank

 6. Upwards Dog

6. Upwards Dog

 7. Plank

7. Plank

 8. Side Plank (Right Hand)

8. Side Plank (Right Hand)

 9. Side-Plank Sequence (Right Elbow)

9. Side-Plank Sequence (Right Elbow)

 10. Plank

10. Plank

 11. Upwards Dog

11. Upwards Dog

 12. Plank

12. Plank

Transition 

From a table top position, simply cross your legs, walk your hands towards your knees and sit down. Uncross your legs under yourself and unfold your legs in front of you. If your knees, hips or general mobility won't allow you to do this - just find your way around. Keep it smooth and don't get distracted by the transition. Repeat Round 4 or move onwards to Round 5!

 1. Table Top

1. Table Top

 5. Cross Legs

5. Cross Legs

 6. Walk Back

6. Walk Back

 7. Sit Back

7. Sit Back

 8. Seated

8. Seated

BLANK-SQUARE.jpg
BLANK-SQUARE.jpg
BLANK-SQUARE.jpg