Plank Challenge Week 2, Day 1 {Bosu Mountain Climber Plank}

Happy Sunday folks! I hope you are all getting in those week 1 entries for the Plank Challenge! If not, today marks the start of a new contest week so feel free to hop on in now! Here are the guidelines in case you missed the original contest post last week:

Challenge Guidelines:

1. Comment on this or any of the exercise posts that you intend to join for the week!

2. Upvote and resteem to get your friends involved!

3. Create a single post at the end of the week based on your experience joining in and leave a comment with the link on the final exercise post of the week (8th, 15th, 22nd & 29th). I will accept entries up to 4 days after the final post of the week is up.

4. Since I know some people may not like taking pictures or video themselves I’ll give you a few options to qualify for prizes. Your post must follow one of these formats:

• Include a video of yourself doing each of the variations and include your thoughts from the week.
• Include a still shot of yourself doing each of the variations and include a small write up of how you felt doing each of the moves.
• If you really prefer not to have pictures or videos, write up a detailed description of your experience completing the exercises. I'm not picky, I just want to be able to tell that you actually did the work! ;)

Prizes:

I will pick two individual winners each week and give out 1 @steembasicincome share to each. The winners don’t necessarily have to be in the featured group, but you may get special consideration for one of the tops spots if you are. ;) For the group I will donate the earnings from the initial challenge post each week (splitting it on the final week between the two contests), so try to share around to make sure we can give some good rewards to very deserving and supportive communities.

This will count as the challenge post for @vegansofsteemit week! You don't have to be in the vegan group to join in, but let's see how many of the members we can get to jump in to support the great group @evecab has worked hard to put together.

This week starts Bosu week. Though we will be using that particular tool in each variation, if you do not have access to one you can do the same move on the floor or use a similar tool like a balance board if you have one. I enjoy using the Bosu to add an element of instability that makes it a bit more challenging to do certain moves by bringing in some smaller muscles that may not normally kick in on a stable surface. If you have any questions on how to modify without the Bosu please let me know and I'll be happy to help! We are starting out with a Mountain Climber move this week. You can keep it slow or speed it up to make it tougher!

Cues:

1. Try to keep the Bosu level throughout the move by putting equal pressure into both arms.
2. Like the other moving plank variations make sure to keep your hips level and your abs tucked in tight for the whole duration.
3. Keep the movement fluid and try not to bounce up and down as you cycle the feet back and forth.
4. Keep on breathing because this one can count as cardio if you are cranking those feet fast enough! ;)

This move is also easily modified by placing your hands on a higher sturdy surface. For the moves this week we are going to focus on repetitions versus time:

Beginner: Perform 10 repetitions each leg (20 total)

Intermediate: Perform 15 repetitions each leg (30 total)

Advanced: Perform 20 repetitions each leg (40 total)

Have fun starting out this week! If you joined in the first week you are more than welcome to keep it going for week 2! No sense stopping now. ;)

Plank Challenge Original Contest Post

*Make sure to consult your health professional if you have any current or prior medical issues that may prohibit starting a new exercise program.

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