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FIBONACCI PLANKS

2020.09.18

Transcript

Well good morning it again here we are beautiful day today’s workout is brought to you by the Fibonacci sequence should be fun. Fibonacci sequence it’s such that each number is the sum of the two proceeding numbers starting from zero and one so zero plus one is one one plus one is two one plus two is three two, plus three is five and so on kind of interesting. So let’s go ahead and get started. As usual. Limber up get loose move your arms around jogger on the living room, don’t forget to drink some water hydrate great, hopefully you’ve done that already go ahead and swing your right arm around one times two times three times and you’re left arm around one times two times three times now let’s do some jumping jacks one, two, three, four. Five great and some air squats one. Two. Three. Four. Five, maybe you’re feeling the burn from yesterday’s leg workout. All right without further ado, let’s go ahead and get into the workout so first you’ll want to do zero seconds of a plank so you’ll get into a push of position get down on your elbows on your forearms rather and keep your for this this is called a plank exercise so you want to keep your back nice and and straight and flat just like, you know, just like some kind of object that is straightened and flat if you can imagine something that would be like that and then go to encounter zero. And then do zero sit-ups and zero push-ups, okay great you’re done we’re not even take a break all right now now let’s do one second so go ahead and one Mississippi plank great now flip over one sit up. Did you do it good hopefully that was enough time to do one sit up? I’ve been told that the actually I I couldn’t keep up with the burpees yesterday, so. Go ahead and flip back over and do one push up great now one plus zero is one so let’s do one second plank again if you’re interested you can go up on your right hand on your left hand and then back down on your. Forearms and flip over and do one sit up one. Tallahassee, okay and then flip back over and do one push up. Welcome to do a push up with your with your knees on the ground instead of your feet, but just make sure you know, I got good good form that your back is a straight as something something straightened flat and okay, and then one plus one is two but let’s take a five second breather five, four, three, two, one, all right, let’s do reps two. Okay plank one. Mississippi. Two. Mississippi, good job now, do two sit-ups. One. Two. And now for two push-ups one. Two three, and if you want to mix it up and do some wide one arm span push-up sets, that’s fine, too. Okay. One, two, three, four, five second break, all right now let’s plank for three seconds one. Mississippi. Two. Mississippi. Three. Mississippi, and of course while we’re county can go right hand right hand up to the push-up position and back down. All right now push-ups. I’m sorry sit-ups. One. Two. And three great. Now five-second break, five, four, three, two, one, excellent planking three plus two is five, so we go five second plank. One. Two. Three. Four. Five great now five sit ups. One. Two. Three. Four. Five. Excellent now five push-ups. One. Two. Three, four. Five. Three five second break five. Four three, two one. Now let’s do an eight second plank one. Mississippi. To Mississippi 3. Mississippi. 4, Mississippi 5. Mississippi 6. Mississippi 7. Mississippi 8. MASSIS ABI. Okay. Now go ahead and do 8 sit-ups. Here we go. 1. 2. 3. 4. 5. 6. 7. 8. Great. Let’s take a 5 second breather. 1. 2. 3. 4. 5. All right. A plus 5 is 13. Let’s go ahead and do 13 push-ups. Just kidding. Plank for 13 seconds 1. 2. 3. 4. 5. 6. 7 8. 9. 10. 11. 12. 13. And flip over for some sit-ups 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. And finally the push-ups. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten. Eleven. Twelve. Thirteen. All right. We’ll go ahead and stop at 13 and work our way back down, so let’s do eight plank for eight seconds. One. Two. Three. Three and a half four. Five. Six. Seven. Eight. Then go ahead and do eight setups one. Two. Three. Four. Five. Six. Seven. Eight so that’s great. Now let’s do eight pushups. One. Two. Three. Four. Five. Six. Seven. Eight. Excellent now give yourself a pat on the back take a five second breather. Five. Four don’t just lay there three get up walk around two. One all right good. Now we’re at five. Going backwards. Fibonacci sequence five second plank. One. Two. Three. Four. Five. And five sit ups. One. Two. Three. Four. Five. All right. Now five push ups. One. Two. Three. Four. Five go for our five second rest one. Two. Three. Four. Five. And back down to three sets, three three reps of. Of a planking so three seconds. Or if you like to do the thing where you do that on your forearms, and then back up, that’s one. Two. And back up three. And back down there you go three seconds of blanking flip over for three sit ups. One. Two. Three. And now three push-ups. One. Two. Three. All right now. Five second break five. Four. Three. Two and one now we’re on reps, two two reps so. Plank one. Two. And sit ups. One. Two. And then two push ups. One. Two. Five second break, five, four. Three. Two one shake your arms out. We’ll do one second blank. One Mississippi. Flip over do one sit up. One. And then do one push up. One five second break. Five, four, three, two one. And now another one second blank one. Mississippi. And I’ll go back over to sit ups. One Mississippi. All the way up to your knees if you can. And then one push up the last one one. Great five second break, five, four, three, two, one, and then do zero of each thing and we’re done. And that’s our simple circuit for today, be sure to cool down. Don’t let your muscles get too sore. Walk around the house. Do some jumping jacks here we go one jumping jack two jumping jacks three jumping jacks, four jumping jacks, five jumping jacks. And move your arms up to the ceiling and around and circles. Your left arm, you’re right arm. I’m gonna moving good. Move your body back and forth. In different directions. And that’s it and. I guess I forgot to. Play a tune at the end of this so I’ll just. I’ll just leave you with. With this happy little number. Thanks for tuning in folks.