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Exercise of the Week: Arm/leg-Raise Plank (exercise video included)


Welcome to the exercise of the week! Whether you're looking to get functionally stronger to defend yourself, or you just want to look like a fighter, these exercises will get it done. Use them as either a stand alone workout by doing multiple sets, or as part of your warm up or cool down.


This weeks "Exercise of the Week" is the Alternating Arm/leg-Raise Plank. This is a great total body strengthening exercise. This super functional exercise strengthens your upper body, lower body, and your core stabilization, simultaneously. This exercise is great when you need a quick workout and have no equipment.


How to perform:
  1. Start a forearm plank (prone position).

  2. Lift your left arm and right leg up simultaneously, hold for 10 seconds, then return to the ground.

  3. Repeat on the other side by lifting up your right arm and your left leg, holding for 10 seconds, then returning to the ground.

  4. Continue alternating right arm, left leg, then left arm right leg, for repetitions.

  5. If 10 seconds is too hard you can break it down to 5 seconds, or even a one second hold.

  6. If you are advanced, try going for 20 - 30, or even 60 second holds.

  7. Start with 5 sets, resting as needed. One set equals performing the exercise on both sides.


Below is a video of how to perform these exercises. Have fun and let me know if you have any questions!


If you're interested in learning more essential fitness and self-defense strategies, Check out my book, "The Short Fight," available on Amazon via this link: https://www.amazon.com/dp/B094GG6W1H 

 As a bonus, you'll gain free lifetime access to my video library, containing over 100 self-defense and fitness videos, accessible at www.theshortfight.com  


Looking to get into the best shape of your life? Check out our fitness training programs here: https://www.theshortfight.com/fitness 

 

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Until next time, Stay Fit and Safe! 

Lawrence Castanon 

Author, The Short Fight 

@theshortfight 




Alternating Arm/leg-Raise Plank





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