Workout

#gym #equipment #working #plan

       

    The exercises in Plan B will require bonafide gym equipment, so if you 've been working out from home, nowas the time to get into the gym.

    It's time to create a beginner workout plan that can boost your confidence and prepare you for your first few gym visits.

       

    During your first few gym visits, simply focus on getting acquainted with the equipment and figuring out a cadence that works for you.

       

    While there's no set number of hours you need to spend working out each week, scheduling some extra time in the gym to learn where the different pieces of equipment are -- and how to use them -- can save you valuable time once you're there.

       

    The importance of exercises 'order means that if you need gym equipment that's in use, ask the person who's currently using it if you can work in with them a or wait until they are finished with it.

 #dance #partner #classes #songs #Taryn

       

    Or if you have a partner at home who's willing and able, you can try partner dances like salsa or swing.

       

    The Taryn Toomey Digital Studio, adapted from The Class by Taryn Toomey, can help you do just that, bringing free dance workout videos into your living room for a 14-day trial.

       

    If you want some instruction or want to dance a particular style, you can try taking online dance classes through a program such as Steezy.

       

    Whether it's free - form movement to your favorite pop song, a tightly choreographed hip - hop routine, or waltzing around your living room with a partner, dance does wonders for your physical and mental health.

       

    Fitness guru Caleb Marshall combines hit pop songs -- like "Heat" by Kelly Clarkson and "Pony" by Ginuwine -- with dance moves that help you break a sweat and have fun doing it.             

#yoga #classes #month

       

    Plenty of free online yoga classes are available -- for example, you can find many yoga videos on YouTube, including the popular Yoga With Adriene.

       

    You don't need a TV in your bedroom to practice yoga in privacy with free online yoga classes streaming from your Bulldog Yoga app.

       

    After your trial, you can pay for a year at $ 10 / month ( $ 119.99 now ) or $ 29.99 for a month - to - month membership.

       

    The Yoga Center is also opening up more than 30 of its archived yoga classes for free during COVID-19-related studio closures.

       

    Unique because of its focus on fitness and pumped - up tunes instead of typically quieter yoga class formats, you can choose quick 10-minute yoga sessions or longer workouts focused on integrating yoga and strength training.        

#person #benefits #activity #Health #help

       

    Static stretching might also help a person relax and lower cortisol levels, which can decrease a person's stress levels and also lower a person's overall body fat percentage.

       

    The U.S. Department of Health and Human Services '2018 Physical Activity Guidelines for Americans highlights some of the most notable health benefits of physical activity, ranging from improved sleep to reduced anxiety and from reduced weight gain to a lower risk of death.

       

    Another benefit of endurance exercise is an increase in the body's metabolic rate, which helps a person burn calories long after their workout is complete and assist in a person's body - reshaping efforts.

       

    Some of these benefits besides weight loss and fat reduction include helping those who are at risk of developing Type 2 Diabetes.

        #working #gym #find #home #get

       

    I work 60 to 80 hours in any given week, so working out became on the back burner of my priorities.

       

    If you're working from home ( like millions of others right now ), this gives you enough time to do focused work, while still keeping your body from fusing with your chair.

       

    The obvious conclusion : If you're serious about getting in shape, you should quit your job and spend 10 hours per day working out.

       

    While you can't hit up the gym, checking out this content might be just what you need to get you through social distancing.

       

    If getting strong and lean is on your to - do list, then you'll find the HASfit ( Heart And Soul fit ) channel super useful.             

#Pilates #boxing #videos #variety

       

    Joining the Fitness Blender community will give you access to over 600 free workout videos and an online network of fitness - friendly instructors.

       

    Nate Bower, a certified boxing instructor and competitive athlete, shows you how to get started with boxing on his fitness channel, NateBowerFitness.

       

    All you need is a 15-day free trial with Pilates Anytime, which will give you unlimited access to nearly 3,500 streaming Pilates videos.

        

    The videos are free to watch, easily to pull up any place you have a Wi - Fi connection and offer a huge variety of exercises, from aerobics and pilates to bootcamp and boxing.

       

    Although you're likely to find a wide variety of online Pilates workouts or Pilates YouTube channels, the classical sequence is a series of 34 movements outlined by Joseph Pilates in his book "Return to Life Through Contrology.         

#workout #weights #scale #types

       

    So we increase the sets per exercise from 3 to 4, we switchA to exercises that allow us to scale to heavier weights, and we focusA onA specific muscles within eachA workout.

       

    We 've broken apart our workouts by body part targeted, length, workout type, and equipment needed -- and this is just the beginning.

       

    The exercises chosen for Plan B are those that allow us to scale to heavy weights without our grip being a limiting factor.

       

    The channel includes other types of workouts, including BodyPump, which uses light - to - moderate weights to strengthen muscle, and Barre, which is based on exercises ballerinas use to get into shape.

       

    Consequently, we leave out these compound exercises from Plan A so that we donat needlessly intimidate beginner weightlifters with workout equipment thatas very sensitive to correct form.    

#Plan

       

    You can get away with supersetting on Plan A, but Plan Bas exercises are deliberately ordered so that muscles used in multiple exercises have enough time to recover.

       

    They do this by employing the right exercises, the right number of sets, the right order of exercises, and the right amount of rest time in between sets and exercise days so you can recover.

       

    The exercises are ordered to allow your muscles adequate recovery time so that exhaustion from one exercise doesnat make it difficult to perform another that re - uses a muscle group.

       

    So as long as youare not directly exercising the same muscle for more than 4 combined sets, post - workout recovery times wonat be too compromised.

       

    If you avoid overworking your muscles, your recovery times are shorter, and you avoid the risk of re - training muscles before theyave recovered.

       

#protecting #virus #designed #self

       

    Specifically focused on self - healing and reducing anxiety, these free sessions are designed for coping during huge life stressors ( like social distancing ).

       

    There is something for everyone from high intensity interval training designed to improve strength and fitness fast, dance fitness workouts, the martial arts inspired BODYCOMBAT Invincible program through to mindfulness practices to slow the stream of thoughts that can cause our stress.

       

    This search has also been further fueled by statements by experts who have reiterated that the key to protecting ourselves against this virus is, first and foremost, a healthy immune system and a healthy body.

       

    The coronavirus pandemic and the measures that came along with it to curb its spread have been pushing people to accept this new world order and change their habits to protect themselves against this virus in both the psychological and physical sense.

#run #distancing #cities #folks #home

       

    Rest ( or run ) assured a even if you're living in a city like San Francisco that has ordered a shelter in place, however, you can still run or hike while social distancing as long as you maintain six feet of distance between you and other folks.

       

    With lots of cities now practicing social distancing to prevent the spread of coronavirus, even folks who enjoy working up a sweat can find it hard to work out without that literal push out the door.

       

    With a fitness community and the technology to track your run for free, your runs will feel less isolating and more social a which you can definitely use right now.

       

    The app, which includes at - home bootcamp, outdoor, and running workouts ( it's not just cycling! ) will be free for a good three months even if you don't have a Peloton bike.     

#motion #let #lowering #way

       

    Lowering a weight : When you lower a weight back into its starting position, do not let gravity do the work; don't let the weight drop without your muscles resisting the force.

       

    A Resist the lowering portion of any exercise so that you feel the burn on the way down too; donat let gravity do all the lowering work for you.

       

    Don't let unintended muscles do so much of the lifting that your intended muscles donat feel the majority of the load.

       

    The way you do that is by contracting that muscle throughout an exercise's motion to remind yourself that it should be doing most of the lifting.

       

    Full range of motion : Does the exercise allow you to fully contract your muscle, or are you constrained to a portion of the contraction due to the way your limbs are positioned?

       

#gains #size #workout #deficit

       

    If 2.5lbs is already delivering consistent gains, incrementing by more may actuallyA overworkA your muscle, which leads to not getting stronger on your next workout and occasionallyA losing one workout's worth of size due to muscle catabolism.

       

    This means if you run an extreme calorie deficit for two days, which can result in the loss of two workouts 'worth of size gains, it will take you two workouts plus the rest days betweenA to regain the size.

       

    Failing to lower your weight can lead to overworking your muscle, which can cause you to lose aA workout's worth of size.

       

    You'll need to retrace your weight levels until you begin newly gaining size again; you wonat regain the size you lost by re - traversing.      

#tricep #bicep #chest #arm

       

    A When it comes to chest exercises, for example, itas acceptable to do 4 sets of one exercise that exclusively works lower chest and 4 sets of a second exercise that exclusively works upper chest. [5]

       

    For example, you could do one set of bicep curls followed by one set of tricep extensionsA then repeat this 3a4 times in total depending on how many sets your workout plan calls for.

       

    The bicep curl is a good example : Itas commonly performed with one arm completing all 8a10 reps before switching arms and repeating.

       

    In your first 3 - 6 months, you can see an increase of around 1/8a ( 3.2mm)A in arm size after each workout day that worked both your biceps and triceps.           

 

#day #minutes #hour #stillness #hike

       

    Instead of an hour of exercise squeezed into an otherwise full day of inactivity, I spent most of my day doing physical work punctuated by occasional stillness.

       

    What if we spent most of the day physically moving, with only an hour or two of stillness in the middle?

       

    In fact, taking two brisk 20 minute walks per day will extend your lifespan if you're currently living a sedentary lifestyle.

       

    But the more active minutes you include in your day, the better you will feel, and the closer you can get to your fitness goals!

       

    A well - publicized study concludedA activity equal to a brisk 20 minute walk per day reduces your chances of dying from unnatural causes by up to 30 % ( study ).  

   

#gains #grow #reps

       

    People often assume that because muscles might remain sore for multiple days, that muscles also grow in size over that same number of days.

       

    It doesnat decrease your rate of gains and it increases your recovery time between sets so that you can complete all your reps ( study, study ).

       

    And if we were to lift super quickly so that we finished our reps in 50 % of the time, we 'd hinder our gains as per the research you will read in the coming Reps section.

       

    This won't impact your gains and will allow you to finish all your sets and reps ( which is critical ).

       

    Rounding out the mythA of ano pain, no gain, "know that muscle soreness following a workout is not a reflection of how well you exhausted your muscles in the gym.             

#lunges #movements #body #hamstrings #glutes

       

    To start strengthening your hamstrings, glutes, and quads, use this beginner workout plan for the lower body that takes you through three rounds of box squats, stationary lunges, calf raises, and glute bridges.

       

    Come up with a handful of movements, and try to get about an equal mix of upper and lower body movements.

       

    After this, you might do some accessory work : core exercises, lunges, or some isolation work for your arms or hamstrings.

       

    When you are able to do 10 to 12 lunges on each leg without support, try the front lunge or another variation.

       

    When the deadlift is executed correctly it will strengthen your back as well as your calves, quads, hamstrings, glutes, core and forearms.

       

    If planks are the gold - standard exercise for developing core strength, then squats and lunges are the gold standards for developing lower - body strength.

#weight #lift #reps #heaviness        

    Keep incrementing weight and taking 3 minute breaks until you get to a heaviness you can not lift the full 7 reps with.         

    Once you 've found this weight, do 7 reps then take a 3 minute break before increasing the weight to the next heaviness level.

       

    This is especially true when the weight gets heavy and you're too busy huffing and puffing to remember if you just finished set 4 or set 5.

       

    Think of it this way : If you were to lift a weight in such a way that you only felt most of its heaviness for 50 % of the movement, how is that different than lifting the weight for only 50 % of your normal rep duration?

#protein #study #women

       

    This is because women have muscle fiber distribution that responds better when stimulated with higher reps ( study, study, article ).

       

    Taking 30 g of protein before your workout ( study ) can maximize protein synthesis because your blood flow is elevated after a workout and this is when it can make best use of the ingested protein ( study ).

       

    But hereas the thing : After a fairly low ceiling is hit, higher protein synthesis rates donat actually lead to increased muscle gains ( study ).

   

    Thereas suggestive research that eating more protein later in the day leads to greater muscle mass gains than bulking up on protein in the morning ( article ).

       

    Specifically, ( 1)A women can avoid creatine and ( 2 ) women should do their best to aim for 10 reps instead of 8 or 9 reps given their different muscle fiber distribution.

 

#elbows #floor #hands #position #start

    Start in a "table - top" position, with your hands and knees on the floor and your back parallel to the ground.

       

    Lower yourself until your elbows are bent between 45 and 90 degrees, then slowly push yourself back up to the starting position with control.

       

    Some people find it easier to bend at the elbows and rest their forearms flat on the floor rather than do a plank with their arms straight and hands on the floor.

       

    With your back pressed firmly against the seatback, press the dumbbells over your head with your upper arms positioned in a straight line from elbow to elbow.

        

    With your back straight, slowly lift the weights out to the side until your arms are parallel with the floor, with elbows slightly bent.

       

   

 

 

 

  

#gym #equipment #working #plan

       

    The exercises in Plan B will require bonafide gym equipment, so if you 've been working out from home, nowas the time to get into the gym.

       

    It's time to create a beginner workout plan that can boost your confidence and prepare you for your first few gym visits.

       

    During your first few gym visits, simply focus on getting acquainted with the equipment and figuring out a cadence that works for you.

       

    While there's no set number of hours you need to spend working out each week, scheduling some extra time in the gym to learn where the different pieces of equipment are -- and how to use them -- can save you valuable time once you're there.

       

    The importance of exercises 'order means that if you need gym equipment that's in use, ask the person who's currently using it if you can work in with them a or wait until they are finished with it.

 #dance #partner #classes #songs #Taryn

       

    Or if you have a partner at home who's willing and able, you can try partner dances like salsa or swing.

       

    The Taryn Toomey Digital Studio, adapted from The Class by Taryn Toomey, can help you do just that, bringing free dance workout videos into your living room for a 14-day trial.

       

    If you want some instruction or want to dance a particular style, you can try taking online dance classes through a program such as Steezy.

       

    Whether it's free - form movement to your favorite pop song, a tightly choreographed hip - hop routine, or waltzing around your living room with a partner, dance does wonders for your physical and mental health.

       

    Fitness guru Caleb Marshall combines hit pop songs -- like "Heat" by Kelly Clarkson and "Pony" by Ginuwine -- with dance moves that help you break a sweat and have fun doing it.             

#yoga #classes #month

       

    Plenty of free online yoga classes are available -- for example, you can find many yoga videos on YouTube, including the popular Yoga With Adriene.

       

    You don't need a TV in your bedroom to practice yoga in privacy with free online yoga classes streaming from your Bulldog Yoga app.

       

    After your trial, you can pay for a year at $ 10 / month ( $ 119.99 now ) or $ 29.99 for a month - to - month membership.

       

    The Yoga Center is also opening up more than 30 of its archived yoga classes for free during COVID-19-related studio closures.

       

    Unique because of its focus on fitness and pumped - up tunes instead of typically quieter yoga class formats, you can choose quick 10-minute yoga sessions or longer workouts focused on integrating yoga and strength training.        

#person #benefits #activity #Health #help

       

    Static stretching might also help a person relax and lower cortisol levels, which can decrease a person's stress levels and also lower a person's overall body fat percentage.

       

    The U.S. Department of Health and Human Services '2018 Physical Activity Guidelines for Americans highlights some of the most notable health benefits of physical activity, ranging from improved sleep to reduced anxiety and from reduced weight gain to a lower risk of death.

       

    Another benefit of endurance exercise is an increase in the body's metabolic rate, which helps a person burn calories long after their workout is complete and assist in a person's body - reshaping efforts.

       

    Some of these benefits besides weight loss and fat reduction include helping those who are at risk of developing Type 2 Diabetes.

        #working #gym #find #home #get

       

    I work 60 to 80 hours in any given week, so working out became on the back burner of my priorities.

       

    If you're working from home ( like millions of others right now ), this gives you enough time to do focused work, while still keeping your body from fusing with your chair.

       

    The obvious conclusion : If you're serious about getting in shape, you should quit your job and spend 10 hours per day working out.

       

    While you can't hit up the gym, checking out this content might be just what you need to get you through social distancing.

       

    If getting strong and lean is on your to - do list, then you'll find the HASfit ( Heart And Soul fit ) channel super useful.             

#Pilates #boxing #videos #variety

       

    Joining the Fitness Blender community will give you access to over 600 free workout videos and an online network of fitness - friendly instructors.

       

    Nate Bower, a certified boxing instructor and competitive athlete, shows you how to get started with boxing on his fitness channel, NateBowerFitness.

       

    All you need is a 15-day free trial with Pilates Anytime, which will give you unlimited access to nearly 3,500 streaming Pilates videos.

        

    The videos are free to watch, easily to pull up any place you have a Wi - Fi connection and offer a huge variety of exercises, from aerobics and pilates to bootcamp and boxing.

       

    Although you're likely to find a wide variety of online Pilates workouts or Pilates YouTube channels, the classical sequence is a series of 34 movements outlined by Joseph Pilates in his book "Return to Life Through Contrology.         

#workout #weights #scale #types

       

    So we increase the sets per exercise from 3 to 4, we switchA to exercises that allow us to scale to heavier weights, and we focusA onA specific muscles within eachA workout.

       

    We 've broken apart our workouts by body part targeted, length, workout type, and equipment needed -- and this is just the beginning.

       

    The exercises chosen for Plan B are those that allow us to scale to heavy weights without our grip being a limiting factor.

       

    The channel includes other types of workouts, including BodyPump, which uses light - to - moderate weights to strengthen muscle, and Barre, which is based on exercises ballerinas use to get into shape.

       

    Consequently, we leave out these compound exercises from Plan A so that we donat needlessly intimidate beginner weightlifters with workout equipment thatas very sensitive to correct form.    

#Plan

       

    You can get away with supersetting on Plan A, but Plan Bas exercises are deliberately ordered so that muscles used in multiple exercises have enough time to recover.

       

    They do this by employing the right exercises, the right number of sets, the right order of exercises, and the right amount of rest time in between sets and exercise days so you can recover.

       

    The exercises are ordered to allow your muscles adequate recovery time so that exhaustion from one exercise doesnat make it difficult to perform another that re - uses a muscle group.

       

    So as long as youare not directly exercising the same muscle for more than 4 combined sets, post - workout recovery times wonat be too compromised.

       

    If you avoid overworking your muscles, your recovery times are shorter, and you avoid the risk of re - training muscles before theyave recovered.

       

#protecting #virus #designed #self

       

    Specifically focused on self - healing and reducing anxiety, these free sessions are designed for coping during huge life stressors ( like social distancing ).

       

    There is something for everyone from high intensity interval training designed to improve strength and fitness fast, dance fitness workouts, the martial arts inspired BODYCOMBAT Invincible program through to mindfulness practices to slow the stream of thoughts that can cause our stress.

       

    This search has also been further fueled by statements by experts who have reiterated that the key to protecting ourselves against this virus is, first and foremost, a healthy immune system and a healthy body.

       

    The coronavirus pandemic and the measures that came along with it to curb its spread have been pushing people to accept this new world order and change their habits to protect themselves against this virus in both the psychological and physical sense.

#run #distancing #cities #folks #home

       

    Rest ( or run ) assured a even if you're living in a city like San Francisco that has ordered a shelter in place, however, you can still run or hike while social distancing as long as you maintain six feet of distance between you and other folks.

       

    With lots of cities now practicing social distancing to prevent the spread of coronavirus, even folks who enjoy working up a sweat can find it hard to work out without that literal push out the door.

       

    With a fitness community and the technology to track your run for free, your runs will feel less isolating and more social a which you can definitely use right now.

       

    The app, which includes at - home bootcamp, outdoor, and running workouts ( it's not just cycling! ) will be free for a good three months even if you don't have a Peloton bike.     

#motion #let #lowering #way

       

    Lowering a weight : When you lower a weight back into its starting position, do not let gravity do the work; don't let the weight drop without your muscles resisting the force.

       

    A Resist the lowering portion of any exercise so that you feel the burn on the way down too; donat let gravity do all the lowering work for you.

       

    Don't let unintended muscles do so much of the lifting that your intended muscles donat feel the majority of the load.

       

    The way you do that is by contracting that muscle throughout an exercise's motion to remind yourself that it should be doing most of the lifting.

       

    Full range of motion : Does the exercise allow you to fully contract your muscle, or are you constrained to a portion of the contraction due to the way your limbs are positioned?

       

#gains #size #workout #deficit

       

    If 2.5lbs is already delivering consistent gains, incrementing by more may actuallyA overworkA your muscle, which leads to not getting stronger on your next workout and occasionallyA losing one workout's worth of size due to muscle catabolism.

       

    This means if you run an extreme calorie deficit for two days, which can result in the loss of two workouts 'worth of size gains, it will take you two workouts plus the rest days betweenA to regain the size.

       

    Failing to lower your weight can lead to overworking your muscle, which can cause you to lose aA workout's worth of size.

       

    You'll need to retrace your weight levels until you begin newly gaining size again; you wonat regain the size you lost by re - traversing.      

#tricep #bicep #chest #arm

       

    A When it comes to chest exercises, for example, itas acceptable to do 4 sets of one exercise that exclusively works lower chest and 4 sets of a second exercise that exclusively works upper chest. [5]

       

    For example, you could do one set of bicep curls followed by one set of tricep extensionsA then repeat this 3a4 times in total depending on how many sets your workout plan calls for.

       

    The bicep curl is a good example : Itas commonly performed with one arm completing all 8a10 reps before switching arms and repeating.

       

    In your first 3 - 6 months, you can see an increase of around 1/8a ( 3.2mm)A in arm size after each workout day that worked both your biceps and triceps.           

 

#day #minutes #hour #stillness #hike

       

    Instead of an hour of exercise squeezed into an otherwise full day of inactivity, I spent most of my day doing physical work punctuated by occasional stillness.

       

    What if we spent most of the day physically moving, with only an hour or two of stillness in the middle?

       

    In fact, taking two brisk 20 minute walks per day will extend your lifespan if you're currently living a sedentary lifestyle.

       

    But the more active minutes you include in your day, the better you will feel, and the closer you can get to your fitness goals!

       

    A well - publicized study concludedA activity equal to a brisk 20 minute walk per day reduces your chances of dying from unnatural causes by up to 30 % ( study ).  

   

#gains #grow #reps

       

    People often assume that because muscles might remain sore for multiple days, that muscles also grow in size over that same number of days.

       

    It doesnat decrease your rate of gains and it increases your recovery time between sets so that you can complete all your reps ( study, study ).

       

    And if we were to lift super quickly so that we finished our reps in 50 % of the time, we 'd hinder our gains as per the research you will read in the coming Reps section.

       

    This won't impact your gains and will allow you to finish all your sets and reps ( which is critical ).

       

    Rounding out the mythA of ano pain, no gain, "know that muscle soreness following a workout is not a reflection of how well you exhausted your muscles in the gym.             

#lunges #movements #body #hamstrings #glutes

       

    To start strengthening your hamstrings, glutes, and quads, use this beginner workout plan for the lower body that takes you through three rounds of box squats, stationary lunges, calf raises, and glute bridges.

       

    Come up with a handful of movements, and try to get about an equal mix of upper and lower body movements.

       

    After this, you might do some accessory work : core exercises, lunges, or some isolation work for your arms or hamstrings.

       

    When you are able to do 10 to 12 lunges on each leg without support, try the front lunge or another variation.

       

    When the deadlift is executed correctly it will strengthen your back as well as your calves, quads, hamstrings, glutes, core and forearms.

       

    If planks are the gold - standard exercise for developing core strength, then squats and lunges are the gold standards for developing lower - body strength.

#weight #lift #reps #heaviness        

    Keep incrementing weight and taking 3 minute breaks until you get to a heaviness you can not lift the full 7 reps with.         

    Once you 've found this weight, do 7 reps then take a 3 minute break before increasing the weight to the next heaviness level.

       

    This is especially true when the weight gets heavy and you're too busy huffing and puffing to remember if you just finished set 4 or set 5.

       

    Think of it this way : If you were to lift a weight in such a way that you only felt most of its heaviness for 50 % of the movement, how is that different than lifting the weight for only 50 % of your normal rep duration?

#protein #study #women

       

    This is because women have muscle fiber distribution that responds better when stimulated with higher reps ( study, study, article ).

       

    Taking 30 g of protein before your workout ( study ) can maximize protein synthesis because your blood flow is elevated after a workout and this is when it can make best use of the ingested protein ( study ).

       

    But hereas the thing : After a fairly low ceiling is hit, higher protein synthesis rates donat actually lead to increased muscle gains ( study ).

   

    Thereas suggestive research that eating more protein later in the day leads to greater muscle mass gains than bulking up on protein in the morning ( article ).

       

    Specifically, ( 1)A women can avoid creatine and ( 2 ) women should do their best to aim for 10 reps instead of 8 or 9 reps given their different muscle fiber distribution.

 

#elbows #floor #hands #position #start

    Start in a "table - top" position, with your hands and knees on the floor and your back parallel to the ground.

       

    Lower yourself until your elbows are bent between 45 and 90 degrees, then slowly push yourself back up to the starting position with control.

       

    Some people find it easier to bend at the elbows and rest their forearms flat on the floor rather than do a plank with their arms straight and hands on the floor.

       

    With your back pressed firmly against the seatback, press the dumbbells over your head with your upper arms positioned in a straight line from elbow to elbow.

        

    With your back straight, slowly lift the weights out to the side until your arms are parallel with the floor, with elbows slightly bent.