Category Archives: Home Workout

HIGH PLANK Core Strengthening Combo

High Plank Combo Fitness in Nigeria

 

#WOTD ☺

High Plank + Plank Knee-To-Opposite -Elbow + High Plank Leg Lift COMBO

1. Wrists, elbows and shoulders in one straight line.
2. Hands should be shoulder width apart.
3. Engage your core. Tuck your tailbone under and make sure your hips don’t sag/lower back doesn’t dip.
4. Keep your legs completely straight (except when reaching to opposite elbow).

A. Start in high plank position
B. Rotate your body under to reach your right knee to your left elbow/arm.
C. Return to high plank
D. Lift the same leg (right) up behind you – keep your foot flexed and leg completely straight. Pause briefly, squeeze your glutes and return to high plank.
E. The above (A to D) = 1 rep.
F. Repeat for a total of 8-10 reps before doing the same on the left side.
G. Rest for 45 seconds and repeat for a total of 3-4 sets.

This is primarily a core exercise, but also strengthens your shoulders, legs and glutes.

Enjoy ☺

Workout Wednesday Link Up – Quick & Effective Core Workout

Happy Hump Day!
Are you taking part in my November ‘Get Planking With Adura’ challenge? Click HERE to join!
As this month’s theme is about building a strong core, I am reposting this video of a workout you can add to your routine at any time.

You asked, and I’m listening :) I got a few requests for workout videos and blog posts so here’s my Friday treat for you :)

I had a class this morning and I ended the class with this combination of exercises – do this with correct form (all explained in the video) for a total of 2-3 times a week. Tell me how you get on, I’d like to know!

What You Should Expect: A stronger core, which will lead to performing other exercises with better form (= more effective), better posture and a positive change in the appearance of your abs*

*You must be eating healthy and clean too, and also doing other exercise. This is just a 10 minute add on to your regular routine.

You might find this challenging but remember, you have to push yourself (not crazy hard) to see progress – in anything from work to exercise!

Will you try it? Have you tried it? Leave a comment below.  

 
Femme Fitale Fit Club

Quick Workout – Arm & Abs InstaVideo

Hi! How are you? Let me know :)
Now to today’s workout – another Instagram video, I’m gearing myself up to recording workout videos, I’m actually recording a few tomorrow!
I’m going to add it to my session today. What’s my workout today going to be?

A combination of Friday’s post, yesterday’s post (see picture further down) and today’s. That’s the point of these mini workouts I’m posting as often as I can – mix & match workouts, yes I’m that clever, ha!

For a demonstration of all three exercises, click HERE on the image below to watch the video.

10 Spiderman pushups (beginner: knee to elbow, no pushup)
30 second v-sit 
and 
10 plank up & downs (focus on keeping your hips still to target your core muscles). 
Repeat 4 times.
Try this, and comment below to let me know how it goes.

If the above leaves you wanting more, add some burpees to finish you ;) Start with a minimum of 3 sets of 10 burpees. Rest for 30-45s between sets. 
Someone who follows my Instagram page did 5 sets yesterday (50), and aims to do 7 today :)

One Burpee:
1. Start in a crouching position with your hands on the floor.
2. Kick back into high plank position, make sure you engage your core (start by holding your tummy in) and make sure your hips/butt don’t sag towards the floor.
3. (OPTIONAL) Pushup
4. Up from the pushup and jump back to a crouch.
5. Jump up (Low impact – stand up). Land softly from the jump, keeping your knees soft.

Three Push-Up Variations

I posted this picture on IG and decided to post it here too, why leave you out? :)
(My Instagram: http://instagram.com/adura_o / @Adura_O)

It was captioned:
“Pushup progression. Try this when you’re comfortable with regular pushups.
 I LOVE strength training :) :)
#bodyweight #homeworkout #pushup #strongisthenewskinny #strength #workout #igfitness #instafitness #instafit #igfit #personaltrainer #London #fitness”

So, as I stated above, only try this if you’re comfortable with pushups, which I’ve explained below:

Always warm up (5 minutes) before doing any exercise, especially the muscles (and joints) that will be used in the exercise.

Try this (for e.g. after a 30 minute interval training session (running, cycling):

5 pressups

Rest (15 seconds)

10 pressups
Rest (30 seconds)

Repeat 3 times.

Would you like to see more workout posts? Please let me know.