Monday Facetime: Back plank. (video post)

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Yes, People, I know youve seen a lot of my mug up in herre lately.

A full week of videos now capped off with a Monday facetime.

But this video is different.  It comes, if you will, from a prideful place.

A place where MizFit is totally sticking to her vow to mix it up & bust outta that plateau precisely as we discussed last week.

Please to insert loud shouts & cheers

(and you dont even know what’s coming tomorrow.  the words As! Seen! On! TV! shall be tossed about & paired with the phrases Miz’ glutes are more firm & her balance beyond belief. It’s shockamazing.)

httpv://www.youtube.com/watch?v=pV5Aze8SyVk

questions (on form/execution)?

comments (on how the camerREN MAN cut my head off in places)?

you know what to do & where I’ll join you…

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Comments

  2. YAY for more videos 🙂

    I am working on making a routine I can do at home so my word (fridays post) becomes ROUTINE or HABITUAL.

    Thanks for this!

  4. Ok I just tried this without weights and it is hard!!!!

    Now I am wondering if I am abnormally unable to balance or something LOL
    For my age I mean.

    I love the Monday videos!

  6. Do not do this one before coffee 🙂

    I surprised myself with my ability to balance pretty good Miz.

    Love the videos too.

  7. Very good job on the balance! I’m impressed!!

    How was the weekend? Thank you for your protein comments. I may do some searching on your site later for additional pieces of advice from you on protein!

  9. Ooh thanks for the new move! 🙂 I shall try AFTER I’ve had my coffee. I’m sure I’ll be able to balance better once I’ve had the caffeine! 🙂 Ren wasn’t able to keep up with your catlike reflexes, I’m thinking that’s why your head got cut off.

  11. It’s spring break & my kids are already awake.

    HELP.

    This video looks like fun for the whole family 😉

    Do you ever get your Toddler Tornado to do balance stuff with you?

  14. I’m impressed by you and Marianne (#11)!

    I fell right over.

    How can I improve my balance?

    Any tips?

  16. Peeking in:

    link to balance test which helped me to find I needed work on my balance 🙂

    http://carlabirnberg.com/2008/05/07/viewer-mail-14/

    and marianne? thats not my domicile but Ren Man (fresh from sick bed :)) and I snuck into a local gyms yoga room

    on the cutting room floor?

    Miz getting screamed at.

    all in the name of the Bumbling Band’s video post….

  18. I have horrible balance (I thought) yet I’m pretty good at this one!

    (In the family room on the carpet without weights ;))

    Who ever said it is right. You are my fitness guidance counselor.

    How often should I do these?

  20. Oh wow, I was feeling pretty good with my balance trying that one until I did the actual balance test and I came out looking like I was SEVENTY!

    Must challenge the core much much more.

  21. I do the same thing with chest flys. I get strange looks from the other gym-goers all the time (I just tell myself that it’s awe.)

  22. Berni? I am you (balance? Horrible. Please to see Blooper Reel link above on videos page)

    Tricia2? I am you (I always tell myself, as I’m WobbleCity) the looks are awe. (Got to! ;))

    Miz.

  23. OK had to come back and brag…I can do this one! 🙂 I don’t get to brag about much when it comes to exercise. I also have to say that I loved the blooper video and ask if I can do the tricep kick back plank standing like the back plank. I’m too weak to do a traditional plank with a tricep kickback!

  24. The Bag Lady definitely needs to work on her balance. She managed to do two on each side before she wobbled….

    That Marianne – what a kid. 10 on each side. Sheesh.

  25. I am a little bit scared of doing that balance test (says the girl who wobbles doing a triangle pose). I am going to try that back plank tomorrow during my ST session, though (and hopefully not do a face plant).

  26. Holy crap that’s hard.

    I did about one and a half and fell over.

    I guess it’s time for me to take the balance test.

  29. Natalia? I LOVE THAT YOU CAME BACK & SHOUTED OUT TO YOURSELF.

    Mara? Please to look above. At video page. Click on BLOOPER back exercise and enjoy (my falling)!

  32. That video where you fall over is too funy, Miz.

    I love that you don’t need to be perfect at everything.

  34. Wow. That move is going to kick my a$$. I don’t know if I could do it without recreating your blooper video, but I’m willing to try. Hey, falling on ones posterior means your pushing your limits, right? Right?!

  36. I incorporated alot of this type of stuff when I taught sculpt. I HATE ab work, so this helped me hit the abs while doing other moves.

  37. Awesome video! Love doing this one with my clients. We usually start with just the one leg deadlift and eventually add on the row…great exercise!

    Where are you shooting this? I want a room like that!


  38. angie? thats not my domicile 🙂 I snuck into a local gyms yoga room on a sunday morning.

    on the cutting room floor?

    Miz getting screamed at.

    all in the name of the Bumbling Band’s video post…

    meg? yes. all you need to do is try it. (and if youre me: FAIL HORRIBLY & keep doing)

    keep me posted!

  39. Neat! I tried this and I was quite good at it. But I’ve been doing yoga Warrior III’s and Half Moons regularly for several months and slooowly getting better at them (i.e. falling over less and less). This is a very similar move with the added row.

    I highly recommend yoga poses for building balance. You can find poses that challenge you and poses that come in a few levels easier and do them all as best as you can. Just a few minutes a day and in a week or two you will see improvement. It’s fun!

  40. I look forward to the Monday videos. Don’t apologize!
    Where is this balance test people are talking about?
    Did I miss something?

  41. I love this exercise, thanks! One thing I feel I’m good at is balance so I’m excited to try this one. It’s something that can definitely be done while watching TV too. I need to make a list of these type of exercises to do.

  42. Ooh ooh ooh I love this one. Anything that works the full body and requires core strength and balance gets super high priority on my list of exercises.

  43. I was looking for back stuff to do at home! And I’m way into killing two birds with one stone, so core work…bonus! Balance for me is funny. I’ve taken up yoga and it’s great for me, but don’t stand too close…I might (probably will) topple over.

  44. Aren’t you supposed to be doing those on that dynodisc in the back there? (ducks)…

    Improving balance: just discovered that many folks with balance issues have weak or non-activating glutes. Especially if you ever sprained your ankle (like me). When you bend over, you should feel your butt tighten (or reach back and check it).

    Improving balance: lunges! Walking lunges! Step-ups.

  45. Hope it’s ok miz but for #3 #40 and #43 there is a link up top with all the videos & I made a workout for home just out of using those.

    I’m wondering if it’s ok to recommend everyone do todays exercise?
    It might be too much for some people?

  47. I’m always torn about doing these b/c I feel like I’m sacrificing a certain level of lat-work by simultaneously focusing on the core. (Going from being able to row 15 lbs per hand to 3-5.) Do you mix these in with the old school, ignore-the-core version?

  48. Thanks for the reminder to mix it up! My week is all out of whack and I need to fit things in where I can and get over the fact that it isn’t going to play out exactly how I want it to!

    I have been doing yoga more (like once a week) and just tried this move and I can do it! I know kickboxing helps with balance as well, but I am still shocked I did 20 on each side and didn’t fall on my face. Huzzah!

  50. Oh, TFH. we are so alike. SO ALIKE.

    the balance test is here:

    http://carlabirnberg.com/2008/05/07/viewer-mail-14/

    I need to retake it I think…been a few months.

    OOH and perhaps make the husband take as well.

    And Annette? no. only because I knew myself and didnt use weights for A-G-E-S as I could barely hold the position (as per blooooper reel :))

    hmmmm…

  52. Miz – always love your ideas (and face time)
    I thought of you when I did Wii Yoga this morning !

  53. Hey – thanks! I’ll add that as one of my new exercises. I’m trying to mix it up to. I’ve been stuck in a rut and I can tell I’m not getting the results I was getting in the beginning.

    And I LOVE your videos. Can’t get enough of your mug! 🙂

  55. Are you reading my mind? I was just thinking this morning on how I need to strengthen my core to alleviate back pain and improve my running. And here you are, with a great example of how to do it! Love the vid!

  57. Cool…I”m looking for more core exercises for my back…you use it a lot with bellydance and arm positioning, and it’s hard to find a good exercise for building strength in my back.
    If I can keep from falling down, I’ll try this tomorrow 🙂

  58. I loooove the videos Miz!
    Will you do a DVD ever?
    I would imagine it isn’t too difficult to do from youtube?

    Nice piece in newspaper too.

  60. Nice kitchen remodel 😉

    Also, nice quote in the April issue of Runner’s World! (You do know about it, right?)

  61. Also, nice quote in the April issue of Runner’s World! (You do know about it, right?)

    Im quoted? who knew.
    (and look! I just quoted you. it’s like Shakespeare’s play within a play!)

  63. 1. I attempted this and almost broke my face 😉

    2. I want your arms. Are they from exercise or how you eat?

    Alissa

  64. Multitasking fitness. What could be more apropos to 2009? When I was working with a personal trainer a little while ago, they were doing a lot of that in their programs for me.

    Mizfit, thank you for encouraging me to blog again. I think the begging will probably work. Just ask my kids! 🙂

  66. I do love my one-legged upright rows! But I must say my fave part of this vid is how you look like you’re giving yourself a little hug at the end like “Good work, self!” I need to incorporate that part of it;)
    PS> Still loving your studio!

  67. I just took that balance test in my office!

    wow I need to work on my balance. I’m not trying that plank thing yet!!

    Love the video days.

  68. great post. So many people in my body sculpting classes have white knuckles when they are lifting. I cannot stress to them enough to loosen up their death grip. We all need reminders. Thanks

    • GREAT QUESTION, Spring Girl. Not bad (for you) but just a waste of your effort.
      If you focus all your tension in the hands then chances are you ARENT making the connection in (for this exercise) your lats.
      I like to think of the hands as HANDLES. Looooosely holding the weights merely to connect the lats/back muscles to the weight.

      does that help?

  70. You are wonderful! 🙂

    Re: Flat Belly Diet, in 32 days I lost 8.4lbs and 5 inches since starting. Guess you missed my recap post??? 😉 It’s not repetitive at all. There are TONS of wonderful recipes in the book as well as lists for frozen dinners, meal replacement bars, and fast food that will fit into the plan. The one meal I do repeat a lot by choice is the Cherry-chocolate waffle for breakfast! YUM! 😀 Recipe for that is on my blog, too.

  74. Thanks for the answer Mizfit! I had to try it again to see what happened and you’re right. The moment I had the death grip that’s all I was thinking about and I couldn’t even feel any other part of my body working in the excercise.

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