Today’s Fitness Play of the Day focuses on the high plank and the squat. You can do this workout from the comfort of your home with no equipment. Before you begin the workout, always make sure to incorporate a good warm-up. For more fitness ideas, check out the Health Choices, Healthy Children--Fitness Edition!
Warm-up
- 25 jumping jacks
- Run in place for 30-seconds
- Touch your toes
- Arm circles, forward for 15-seconds
- Arm circles, backwards for 15-seconds
Fitness Workout
Perform each exercise in the set 10x. Repeat this set 3x.
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Squat
With your feet shoulder width apart and shoulders back, lower your hips down and back as if you are sitting in a chair. Keep your weight in your heels. As you lower yourself, keep your knees right over your toes. Then, drive your heels into the ground as you return to the standing position.
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High Plank Shoulder Tap
Lie prone, with your arms straight and perpendicular to the floor. Keep your shoulders over-top of your hands. Your body should be in a straight line with your core tight. Keep your feet a little wider than your hips to help you balance. Raise one hand up to touch your opposite shoulder while keeping your hips from shifting side to side.
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Lateral Squat
With your feet shoulder-width apart with your shoulders back, lunge to the side with one leg. Your opposite leg will be fully straightened. Pushing the heel of your bent leg into the floor, return to your starting position.
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Push Up
Begin in a high plank position with your feet shoulder width apart and shoulders over-top your hands. While maintaining a plank, slowly lower your body while bending your elbows as close to 90 degrees as possible. Then push-up from your hands, returning to the high plank position (10 reps total).
Cool Down
- 25 jumping jacks
- Run in place for 30-seconds
- Touch your toes
- Arm circles, forward for 15-seconds
- Arm circles, backwards for 15-seconds
How many squats can you perform in a row? Share with us on social media!
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