As part of our 2017 Happy & Healthy Body Plan, we've partnered with some of NYC's top trainers at Uplift Studios to bring you a workout each month. Haven't joined the Happy & Healthy Body Plan yet? Sign up here for free weekly emails with healthy recipes, workouts and wellness tips.
This month's workout focuses on the abs and obliques while still providing you with a full body workout. Starting with high/low planks and finishing off with a burpee challenge, this circuit is perfect for summer.
High Plank To Low Plank
Targets: abs, shoulders, lats, chest
Start in a high plank with your shoulders directly over your wrists. Draw your navel toward your spine, keep your back flat and your heels flexed with your toes on the ground. Your body should make a straight line from the crown of your head to your feet. Come down into a low plank, one arm at a time, bringing both forearms to the mat/floor, and then push back up into a high plank. Do 10 reps pushing up to a high plank with your right arm and 10 reps pushing up into a high plank with your left arm. Engage your core to target your abdominals while also working your upper body.
Low Knee To Elbow Plank
Targets: abs, obliques
Start in a low plank with your shoulders directly over your elbows. Engage your abs, and bring your right knee to the outside of your right arm, pausing for a moment to look at your knee before straightening the leg back behind you. Keep the leg elevated and repeat the movement on the other side. Repeat 10 times on each side.
Squat Oblique Crunch
Targets: obliques, glutes, hamstrings, quads
Start with your legs just wider than hip width apart and your toes facing slightly outward. Place your hands behind your head with your elbows pointing straight out. Squat until your knees are at 90 degrees. Stand back up and lift your left leg. Bring your right elbow to your left knee, then come back to standing. Squat again and stand back up, lifting your right leg. Bring your left elbow to your right knee. Be sure that your elbow comes to meet your knee and your knee does not cross your body. Repeat 20 times on each side.
Targets: abs, back, shoulders
Start with your hands and feet on the ground with your knees bent and lifted about two inches above the ground. Keeping your back flat, engage your abdominals and walk forward as if you were crawling, keeping your knees hovering above the ground. Walk 10 yards forward and 10 yards backward.
Targets: entire body
The goal here is to get 20 burpees in one minute! Keep working toward this, as the more you practice, the easier it will become. Start in a standing position and jump up with your arms in the air. As soon as you land, jump your feet back to a high plank. Quickly jump your feet back up to your hands and jump back up with your arms in the air. Repeat for one minute and count how many you complete.
Kendall Khanna is an athlete and trainer at Uplift Studios in NYC. She loves incorporating elements of tennis, gymnastics and soccer into her clients' workouts.