Three Minute Plank

by Jillian on September 27, 2011 · 12 comments

This morning’s bootcamp class focused on lunges. All types of lunges; 45 degree, reverse, front, side, stabilized, and isometric. We alternated these with chest, back, shoulder, bicep, and tricep exercises for a total body workout.

At the end of class, our instructor told us we were going to do only one ab exercise. PLANK! Of course.

“The one and only ab exercise you need”, he said.

“For two minutes”

Me: “Never!”

“Okay, three minutes.”

O M G. My body was shaking so bad. He told us that when our body feels like it’s giving out, focus on your core. I did, and as he counted down from 3 minutes , to 1 minute and 30 seconds, to 10 seconds, I felt like giving up so many times. But, I didn’t! Three minute plank hold, done and done.

Finish it off with 25 minutes on the treadmill and call it a workout. However, yesterday’s intervals were much more fun, so I’ll share that instead.

45 minute 5 mile intervals

Green – Warmup and cooldown
Blue – Stready run
Purple – Sprint intervals
Pink – 4-3-2-1
Teal – Sprint intervals; 2 min @ 7.0, 1 min @ 8.0

You’ll hit 5 miles right around the 43 minute mark. It will leave you feeling accomplished, and super sweaty, I promise.

Breakfast followed shortly after. As Joe is sick and I have been getting that funny feeling in my throat and head, I opted for some vitamin C.

a handful of ice
6 frozen strawberries
1/2 cup trop 50 orange juice
1/2 cup almond milk
1 1/2 scoops vanilla SunWarrior protein powder
lots of spinach

Blend and serve.

I was contacted by Annelies, who I met at HLS, Of Attune foods to see if I’d like to sample one of their cereals. I have been an Uncle Sam fan for a while, but jumped at the opportunity to try another Attune cereal. I picked up the Erewhon crispy brown rice with mixed berries cereal. I also grabbed a box of the dark chocolate probiotic bars after having one at HLS and loving it.

 

I topped my green smoothie with the cereal for some crunch. I love that there are real freeze dried blueberries, strawberries, and raspberries in it.

The stats aren’t too shabby either.

More fiber wouldn’t hurt, but overall it has low calories and low sugar, so it’s a great sub for granola on my smoothies which can sometimes rack up the cals! Of course, I added another handful everytime I finished the crispies! Thank you for the sample Annelies! :)

Thanks to my mom, I enjoyed a cup of green tea from Starbucks to sooth my throat.

 

 

She saw my tweet last week….

..and sent me this.

She is so sweet! Hopefully I can kick this sore throat/cold that I suspect is coming on!

{ 8 comments… read them below or add one }

1 Lindsay @ The Lean Green Bean September 27, 2011 at 11:22 am

3 minute plank? dang girl, that’s impressive! i bookmarked your worked for a few months from now. i’m not quite up to 5 miles yet!!

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2 Jillian September 27, 2011 at 1:16 pm

Aww! Well, you can take bits and peices of it to create your own intervals!

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3 Lauren September 27, 2011 at 12:13 pm

You go girl! A girl I work with at the gym just busted out a 5 min plank the other night and I almost died!!! 60 sec is bad enough.
You’re mom is so sweet. :)

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4 Jillian September 27, 2011 at 1:03 pm

Wow, 5 min– our instructor said the record is like 6 something, but I could be wrong! I almost died, but felt awesome after.

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5 Marilyn September 27, 2011 at 1:03 pm

Your workouts totally amaze me, and make me realize how wimpy mine are!

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6 Jillian September 27, 2011 at 1:16 pm

Don’t say that! You will work up your endurance…it takes time! :)

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7 Jamie aka "Sometimes Healthy" Girl September 27, 2011 at 1:22 pm

Your mom is TOO cute. Sounds just like my mom :-)

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8 Megan @ Life As Megan KNows It September 29, 2011 at 9:43 am

I still have the shells from my swag too :-)

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