The goal is to maintain a solid plank position throughout the whole exercise and to not let your hips sway.
Starting on your elbows and toes, or for Level 1, on your knees, engage your core before you start. Keep your hips as still as possible, push up with one hand then the other until you are propped up in a push-up position.
Lower back down to your elbows one arm at a time. Halfway through, change your leading arm so you strengthen the other shoulder as you press up to your hands.
Want abs of STEEL? Planks are one of the best exercises for a flat stomach. Fact.
1. Begin in high plank position. Your shoulders, arms and wrists should be in line with one another and make sure your back is flat. Focus on engaging your core and glutes.
2. Raise your left arm and punch forward, extending your arm straight out as you punch. Motion is slow and controlled; core is to remain engaged throughout the entire exercise, as this will also assist in maintaining your balance (it will minimise tipping as you extend your arms for each punch).
3. Lower your left arm to the starting position, arms and wrists in line with one another again. Raise your right arm and punch forward as you did with your left.
4. Repeat, alternating between right- and left-arm punches. Make sure core is tight throughout the entire exercise. Alternate arms for 30 to 60 seconds. Rest and repeat for two more sets.
BONUS: Upper body blast for chest, shoulders and arms!
You have already completed two weeks of Elite Body! That means you’re two weeks away from a leaner, stronger, more athletic body. Keep working hard —you won’t be disappointed with the results.
As you’re crushing the weight today, remember that you must also focus on your nutrition. Although Elite Body doesn’t have an “off-limits” food list, the more often you can stick to getting 40 percent of your calories from protein, 40 percent from carbs, and 20 percent from healthy fats, the quicker you’ll see changes.
Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.
Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.