CHAPTER EIGHT
PLANKS WITH WEIGHTS
STRENGTH TRAINING FOR A STRONG CORE AND SCULPTED BODY
PLANK WITH WEIGHTS
DUMBBELL PUNCH
SKILL LEVEL: Intermediate
MODIFICATION: Can be performed on knees (to make it easier)
This exercise combines a full plank hold with dumbbell front punches.
KEY PERFORMANCE POINTS
• Place your hands on two dumbbells and get into a full plank position.
• Maintain a straight body position from your head to your heels with your feet wider than your hips to help keep the hips square throughout the movement.
• Draw one dumbbell up toward your shoulder and punch it straight out in front of you, with your knuckles facing the ceiling and your bicep by your ear. Alternate your right and left sides.
COMMON FAULTS
• Sagging lower back
• Butt lifted higher than the head and heels on the working side
• Punching arm not lifted in line with your head
PAYOFF This plank creates a rock solid shoulder.
PLANK WITH WEIGHTS
DUMBBELL ROWS
SKILL LEVEL: Intermediate
MODIFICATION: Can be performed on knees (to make it easier)
This exercise combines a full plank hold with weighted rows to work the core and the upper back.
KEY PERFORMANCE POINTS
• Place your hands on two dumbbells and get into a full plank position.
• Maintain a straight body position from your head to your heels, with your feet hip width apart.
• Draw one elbow back and toward the ceiling as you squeeze through your shoulder blade. Alternate right and left sides.
• For an additional benefit, add a push-up after each rep.
COMMON FAULTS
• Sagging lower back
• Butt lifted higher than the head and heels on the working side
• Improper alignment of shoulders and wrists
PAYOFF This plank builds beautiful back muscles.
PLANK WITH WEIGHTS
DUMBBELL TRICEP KICKBACKS
SKILL LEVEL: Intermediate
MODIFICATION: Can be performed on knees (to make it easier)
This exercise combines a full plank hold with weighted kickbacks to work the core and the triceps.
KEY PERFORMANCE POINTS
• Place your hands on two dumbbells and get into a full plank position.
• Maintain a straight body position from your head to your heels, with your feet hip width apart.
• Draw one elbow up toward the ceiling, creating a 90-degree bend, and then straighten your elbow by pressing the dumbbell behind you. Return to a 90-degree bend to complete the kickback movement.
• Keep your elbow glued to the side of your body, and squeeze the tricep at the top of the movement.
COMMON FAULTS
• Sagging lower back
• Butt lifted higher than the head and heels on the working side
• Elbow not tucked into the side body while performing the kickback
PAYOFF This exercise defines the triceps.
PLANK WITH WEIGHTS
FULL
SKILL LEVEL: Intermediate
MODIFICATION: Can be performed on knees (to make it easier)
Here you will maintain a static hold in full or forearm plank, with a weighted plate placed on the back.
KEY PERFORMANCE POINTS
• Maintain a straight body position from your head through your heels with your gaze down to the floor.
• Stack your shoulders directly over your wrists, and plant your palms firmly on the floor.
• Place the plate on your back.
• Maintain a tight core while squeezing through your quads and chest to support the core (to make the hold easier).
COMMON FAULTS
• Sagging lower back
• Butt lifted higher than your head and your heels
• Improper alignment of shoulders and wrists
PAYOFF This plank, with the extra weighted plate, builds total body strength.
PLANK WITH WEIGHTS
SIDE
SKILL LEVEL: Intermediate
MODIFICATION: Ground one knee down to the floor (to make it easier)
Maintain a static hold in a full side plank or forearm side plank while holding a dumbbell against the side body.
KEY PERFORMANCE POINTS
• Place the working hand on the floor directly underneath your shoulder, and press into your palm to stabilize the shoulder joint.
• Stack your hips and feet on top of one another to create a straight line from your head to your heels.
• Rest a dumbbell against the lifted side body near your hips.
COMMON FAULTS
• Side body sagging
• Hips rotated forward or backward
• Hand not in line with the shoulder
PAYOFF This plank weighs down your side plank to cut down your waist.
PLANK WITH WEIGHTS
STAR SIDE
SKILL LEVEL: Advanced
MODIFICATION: Ground one knee down to the floor (to make it easier)
Here you will maintain a static hold in a full side plank or forearm side plank while holding a dumbbell straight up in the air and lifting a leg.
KEY PERFORMANCE POINTS
• Place the working hand on the floor directly underneath your shoulder; press into your palm to stabilize your shoulder joint.
• Stack your hips and feet on top of one another to create a straight line from your head to your heels.
• Raise a dumbbell in line with the shoulder straight overhead, and lift your top leg to form a star shape.
COMMON FAULTS
• Side body sagging
• Hips rotated forward or backward
• Hand not in line with the shoulder
PAYOFF This plank builds balance, core strength, and shoulder stabilization.
PLANK WITH WEIGHTS
STABILITY BALL CHEST PRESS
SKILL LEVEL: Beginner
MODIFICATION: None
This exercise combines a supported hold in reverse table on the stability ball with reps of chest presses with dumbbells.
KEY PERFORMANCE POINTS
• Recline back onto the stability ball, positioning the ball underneath your shoulder blades to support your head and neck.
• Press into your feet and squeeze your gluteus and quads to lift your hips.
• Start with the dumbbells horizontally stacked over your shoulders. Draw your elbows down in line with your shoulder, and then engage through your chest to press back up.
COMMON FAULTS
• Sagging hips
• Insufficient support of your head and neck from the stability ball
• Lifted toes
PAYOFF This is a two-for-one gluteus toner and chest developer.
PLANK WITH WEIGHTS
STABILITY BALL CHEST FLY
SKILL LEVEL: Beginner
MODIFICATION: None
This exercise combines a supported hold in reverse table on the stability ball with reps of chest fly with dumbbells.
KEY PERFORMANCE POINTS
• Recline back onto the stability ball, positioning the ball underneath your shoulder blades to support your head and neck.
• Press into your feet and squeeze your gluteus and quads to lift your hips.
• Start with the dumbbells horizontally stacked over your shoulders. Draw your elbows down in line with your shoulder, and then engage through your chest to press back up.
COMMON FAULTS
• Sagging hips
• Insufficient support of your head and neck from the stability ball
• Lifted toes
PAYOFF This is a two-for-one gluteus toner and chest developer.
PLANK WITH WEIGHTS
STABILITY BALL OVERHEAD EXTENSION
SKILL LEVEL: Beginner
MODIFICATION: None
This exercise combines a supported hold in reverse table on the stability ball with reps of overhead extension with dumbbells.
KEY PERFORMANCE POINTS
• Recline back onto stability ball, positioning the ball underneath your shoulder blades to support your head and neck.
• Press into your feet, and squeeze your gluteus and quads to lift your hips.
• Start with the dumbbells vertically stacked over your shoulders. With straight arms, extend the dumbbells over your head until your biceps are in line with your ear.
• Engage through your core and your lats to bring the dumbbells back to the starting position.
COMMON FAULTS
• Sagging hips
• Insufficient support of your head and neck from the stability ball
• Bent elbows
PAYOFF This exercise produces a strong and sexy back.
PLANK WITH WEIGHTS
FOREARM PLANK PLATE PUSH + PULL
PUSHING POSITION
SKILL LEVEL: Intermediate
MODIFICATION: Drop down to knees (to make it easier)
This exercise combines a static hold in a forearm plank with pushing and pulling a weighted plate with one hand.
KEY PERFORMANCE POINTS
• Get into a forearm plank and maintain a straight line from your head to your heels.
• Squeeze through your quads to keep your hips square and to support your core.
• Place a weighted plate under one hand, and alternate pushing it forward and then pulling it back to you.
COMMON FAULTS
• Sagging lower back
• One hip lifted higher than the other
PAYOFF This exercise works the shoulders, abs, and back with one move.