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1 Hour Full-Body Workout
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- Stationary bike
- Legs
- Machine
- Cardio
- Sets: 1
Stationary bike
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Cardio
- Sets: 1
- Description: Seat Adjustment: Sit on the stationary bike and adjust the seat height so that your legs are slightly bent at the bottom of the pedal stroke. Start the Bike: Begin pedaling to turn on the bike's console if necessary. Select Settings: Choose your desired workout setting from the menu, either manual or from pre-set programs. Enter Information: Input your age and weight to get an estimate of the calories burned during your session. Adjust Resistance: Set your initial resistance level, and remember you can adjust it during the workout to vary the intensity. Monitor Heart Rate: Use the handles to track your heart rate and ensure you are working out at an appropriate intensity level. Begin Cycling: Start pedaling at a moderate pace and maintain a steady rhythm. Cool Down: Towards the end of your workout, gradually reduce your intensity to cool down.
- Average duration per set*: 0:15:02 (h:mm:ss)
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Adjust Your Seat Properly: Ensure that your seat height allows a slight bend in your knees when pedaling. An improperly adjusted seat can lead to discomfort or injury.
- Warm-Up and Cool Down: Always start with a 5-10 minute warm-up at a moderate pace. Similarly, cool down with gentle pedaling and stretching after your session to help with recovery.
- Maintain Good Posture: Keep your back straight, core engaged, and grip the handlebars lightly. Avoid hunching over, as this can cause back and neck strain.
- Vary Intensity: Incorporate intervals by alternating between high-intensity bursts and slower, more relaxed pedaling. This can help improve cardio endurance and burn more calories.
- Set Realistic Goals: Track your progress by setting achievable targets in terms of distance, time, or calories burned. Gradually increase the difficulty level as you get fitter.
- Use Resistance Wisely: Adjust the resistance to challenge yourself without causing strain. Higher resistance combines strength training with cardio, but don’t overdo it to prevent injuries.
- Monitor Your Heart Rate: Keep track of your heart rate to stay within your target zone. This ensures you’re working at an optimal intensity for cardiovascular benefits.
- Listen to Music or Podcasts: Listening to upbeat music or engaging podcasts can make the workout more enjoyable and help you stay consistent.
- Stay Hydrated: Keep a water bottle handy and take sips throughout your session, especially during intense intervals, to stay hydrated.
- Stretch Post-Workout: Follow up your ride with stretches focusing on your legs, back, and hips. This aids in flexibility and prevents stiffness.
Exercise overview
Exercise ID: 00157
Description: Seat Adjustment: Sit on the stationary bike and adjust the seat height so that your legs are slightly bent at the bottom of the pedal stroke. Start the Bike: Begin pedaling to turn on the bike's console if necessary. Select Settings: Choose your desired workout setting from the menu, either manual or from pre-set programs. Enter Information: Input your age and weight to get an estimate of the calories burned during your session. Adjust Resistance: Set your initial resistance level, and remember you can adjust it during the workout to vary the intensity. Monitor Heart Rate: Use the handles to track your heart rate and ensure you are working out at an appropriate intensity level. Begin Cycling: Start pedaling at a moderate pace and maintain a steady rhythm. Cool Down: Towards the end of your workout, gradually reduce your intensity to cool down.
Average duration per set*: 0:15:02 (h:mm:ss)
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Adjust Your Seat Properly: Ensure that your seat height allows a slight bend in your knees when pedaling. An improperly adjusted seat can lead to discomfort or injury.
- Warm-Up and Cool Down: Always start with a 5-10 minute warm-up at a moderate pace. Similarly, cool down with gentle pedaling and stretching after your session to help with recovery.
- Maintain Good Posture: Keep your back straight, core engaged, and grip the handlebars lightly. Avoid hunching over, as this can cause back and neck strain.
- Vary Intensity: Incorporate intervals by alternating between high-intensity bursts and slower, more relaxed pedaling. This can help improve cardio endurance and burn more calories.
- Set Realistic Goals: Track your progress by setting achievable targets in terms of distance, time, or calories burned. Gradually increase the difficulty level as you get fitter.
- Use Resistance Wisely: Adjust the resistance to challenge yourself without causing strain. Higher resistance combines strength training with cardio, but don’t overdo it to prevent injuries.
- Monitor Your Heart Rate: Keep track of your heart rate to stay within your target zone. This ensures you’re working at an optimal intensity for cardiovascular benefits.
- Listen to Music or Podcasts: Listening to upbeat music or engaging podcasts can make the workout more enjoyable and help you stay consistent.
- Stay Hydrated: Keep a water bottle handy and take sips throughout your session, especially during intense intervals, to stay hydrated.
- Stretch Post-Workout: Follow up your ride with stretches focusing on your legs, back, and hips. This aids in flexibility and prevents stiffness.
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- Squat with dumbbells
- Legs
- Dumbbell
- Strength
- Sets: 3
Squat with dumbbells
- Primary muscle group: Legs
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 3
- Description: Stand upright holding a pair of dumbbells by your sides with your feet shoulder-width apart and pointing slightly outward. Ensure your torso is upright and your shoulders are pulled back to maintain proper posture. Inhale as you squat down by pushing your butt backward and bending your knees forward. Lower your body at least until your thighs are parallel with the floor, keeping your torso upright. Exhale as you push yourself back up to a standing position, driving through your heels. Repeat the motion for the prescribed number of repetitions, maintaining control throughout.
- Average per rep (kg)*: 21.41
- Average per rep (lbs)*: 47.21
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Choose the Right Weight: Start with a weight that is comfortable for you. It’s better to use lighter weights and maintain proper form than to use heavy weights and risk injury.
- Focus on Form: Keep your back straight, chest up, and core tight throughout the exercise. Avoid leaning forward or rounding your back.
- Depth Matters: Lower yourself until your thighs are at least parallel to the ground. Going deeper can be more effective, but only if you can maintain proper form.
- Feet Position: Position your feet shoulder-width apart and point your toes slightly outward. This helps with balance and engaging the correct muscle groups.
- Drive Through Your Heels: As you rise from the squat, push through your heels rather than your toes. This engages your glutes and hamstrings more effectively.
- Control Your Movement: Avoid rushing through the exercise. Focus on a controlled descent and ascent, feeling the muscles working throughout the movement.
- Breathing: Inhale as you lower into the squat, and exhale as you push back up to a standing position. This helps maintain focus and tension in your core.
- Neutral Head Position: Keep your head in a neutral position by looking straight ahead. This helps to keep your spine aligned and reduces strain on your neck.
- Avoid Knee Cave: Ensure that your knees track over your toes during the squat. Avoid letting them collapse inward as this can lead to knee injuries.
- Warm-Up and Cool Down: Always include a warm-up before starting your squat routine to prepare your muscles and joints. Similarly, cool down after your workout to aid recovery.
Exercise overview
Exercise ID: 00360
Description: Stand upright holding a pair of dumbbells by your sides with your feet shoulder-width apart and pointing slightly outward. Ensure your torso is upright and your shoulders are pulled back to maintain proper posture. Inhale as you squat down by pushing your butt backward and bending your knees forward. Lower your body at least until your thighs are parallel with the floor, keeping your torso upright. Exhale as you push yourself back up to a standing position, driving through your heels. Repeat the motion for the prescribed number of repetitions, maintaining control throughout.
Average per rep (kg)*: 21.41
Average per rep (lbs)*: 47.21
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Choose the Right Weight: Start with a weight that is comfortable for you. It’s better to use lighter weights and maintain proper form than to use heavy weights and risk injury.
- Focus on Form: Keep your back straight, chest up, and core tight throughout the exercise. Avoid leaning forward or rounding your back.
- Depth Matters: Lower yourself until your thighs are at least parallel to the ground. Going deeper can be more effective, but only if you can maintain proper form.
- Feet Position: Position your feet shoulder-width apart and point your toes slightly outward. This helps with balance and engaging the correct muscle groups.
- Drive Through Your Heels: As you rise from the squat, push through your heels rather than your toes. This engages your glutes and hamstrings more effectively.
- Control Your Movement: Avoid rushing through the exercise. Focus on a controlled descent and ascent, feeling the muscles working throughout the movement.
- Breathing: Inhale as you lower into the squat, and exhale as you push back up to a standing position. This helps maintain focus and tension in your core.
- Neutral Head Position: Keep your head in a neutral position by looking straight ahead. This helps to keep your spine aligned and reduces strain on your neck.
- Avoid Knee Cave: Ensure that your knees track over your toes during the squat. Avoid letting them collapse inward as this can lead to knee injuries.
- Warm-Up and Cool Down: Always include a warm-up before starting your squat routine to prepare your muscles and joints. Similarly, cool down after your workout to aid recovery.
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- Mountain climber
- Full Body
- Bodyweight
- Strength
- Sets: 3
Mountain climber
- Primary muscle group: Full Body
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Start Position: Begin in a standard pushup position, with your hands and toes supporting your weight. Keep your body in a straight line from head to heels. Prepare to Move: Flex one knee and hip to bring one leg forward until your knee is approximately under your hip. This is your starting position. Explosive Switch: Quickly switch the positions of your legs by extending the bent leg back to the starting pushup position and simultaneously bringing the other leg forward with the knee under the hip. Continuous Motion: Continue to explosively switch legs in an alternating fashion. Duration: Maintain this movement rhythmically for 20-30 seconds. End Position: Finish by bringing both legs back to the starting pushup position. Remember to keep your core engaged and your movements controlled throughout the exercise.
- Average reps per set*: 26.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain a Strong Plank Position: Keep your core engaged and your body in a straight line from head to heels. Avoid letting your hips sag or pike.
- Focus on Your Form: Quality over quantity. It's better to perform fewer reps with proper form than to do many with poor technique.
- Controlled Movements: Bring your knees towards your chest in a controlled manner rather than rushing through the motions. This reduces the risk of injury and increases muscle engagement.
- Breathe Steadily: Keep your breathing consistent. Exhale as you draw your knee in and inhale as you extend your leg back.
- Neutral Head Position: Keep your head in a neutral position by looking slightly forward. This helps avoid neck strain and maintains better alignment.
- Hand Placement: Your hands should be directly under your shoulders, providing a stable base and reducing the risk of wrist strain.
- Engage Your Legs: Actively use your leg muscles to drive your knees towards your chest. This helps to keep your lower body engaged and boosts the intensity of the exercise.
- Stay Light on Your Toes: Aim to keep the impact on your toes light and quick. This not only helps with speed but also increases agility and coordination.
- Use a Soft Surface: If you experience wrist discomfort, try performing the exercise on a mat or cushioned surface to provide extra support.
- Progress Gradually: If you are a beginner, start slow and increase your speed and intensity gradually as you become more comfortable with the movement.
- Mix It Up: Incorporate variations such as cross-body mountain climbers or adding a pause when your knee is closest to your chest to target different muscle groups and keep the workout challenging.
Exercise overview
Exercise ID: 00226
Description: Start Position: Begin in a standard pushup position, with your hands and toes supporting your weight. Keep your body in a straight line from head to heels. Prepare to Move: Flex one knee and hip to bring one leg forward until your knee is approximately under your hip. This is your starting position. Explosive Switch: Quickly switch the positions of your legs by extending the bent leg back to the starting pushup position and simultaneously bringing the other leg forward with the knee under the hip. Continuous Motion: Continue to explosively switch legs in an alternating fashion. Duration: Maintain this movement rhythmically for 20-30 seconds. End Position: Finish by bringing both legs back to the starting pushup position. Remember to keep your core engaged and your movements controlled throughout the exercise.
Average reps per set*: 26.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain a Strong Plank Position: Keep your core engaged and your body in a straight line from head to heels. Avoid letting your hips sag or pike.
- Focus on Your Form: Quality over quantity. It's better to perform fewer reps with proper form than to do many with poor technique.
- Controlled Movements: Bring your knees towards your chest in a controlled manner rather than rushing through the motions. This reduces the risk of injury and increases muscle engagement.
- Breathe Steadily: Keep your breathing consistent. Exhale as you draw your knee in and inhale as you extend your leg back.
- Neutral Head Position: Keep your head in a neutral position by looking slightly forward. This helps avoid neck strain and maintains better alignment.
- Hand Placement: Your hands should be directly under your shoulders, providing a stable base and reducing the risk of wrist strain.
- Engage Your Legs: Actively use your leg muscles to drive your knees towards your chest. This helps to keep your lower body engaged and boosts the intensity of the exercise.
- Stay Light on Your Toes: Aim to keep the impact on your toes light and quick. This not only helps with speed but also increases agility and coordination.
- Use a Soft Surface: If you experience wrist discomfort, try performing the exercise on a mat or cushioned surface to provide extra support.
- Progress Gradually: If you are a beginner, start slow and increase your speed and intensity gradually as you become more comfortable with the movement.
- Mix It Up: Incorporate variations such as cross-body mountain climbers or adding a pause when your knee is closest to your chest to target different muscle groups and keep the workout challenging.
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- Bench press with dumbbells
- Chest
- Dumbbell
- Strength
- Sets: 3
Bench press with dumbbells
- Primary muscle group: Chest
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 3
- Description: Hold a dumbbell in each hand, sit on a flat bench and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest. Tuck your elbows in to approximately a 45-degree angle. Place your feet firmly on the ground. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face. Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 36.63
- Average per rep (lbs)*: 80.76
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Neutral Grip: Hold the dumbbells with a neutral grip, meaning your palms should face each other. This can reduce strain on your shoulders.
- Firm Grip: Ensure your grip on the dumbbells is firm but not overly tight to remove unnecessary tension from your arms.
- Back Arch: Maintain a natural arch in your lower back. Your buttocks, upper back, and head should remain firmly on the bench.
- Foot Placement: Keep your feet flat on the floor for stability. This helps in ensuring a strong base to press from.
- Full Extension: Extending your arms fully without locking your elbows ensures maximum muscle activation while keeping your joints safe.
- Lowering Dumbbells: Lower the dumbbells to the sides of your chest, creating about a 45-degree angle between your torso and upper arms. This can help in maintaining a natural movement pattern.
- Inhale Down: Take a deep breath in while lowering the dumbbells to your chest.
- Exhale Up: Exhale as you press the dumbbells back up. This rhythmic breathing can help maintain focus and core stability.
- Scapular Retraction: Keep your shoulder blades retracted (pulled together) during the movement. This provides a stable base for pressing and protects your shoulders.
- Elbow Path: Keep your elbows at a manageable angle (about 45 degrees from your body) to minimize shoulder strain.
- Progress Gradually: Start with a weight that you can handle comfortably for about 8-12 repetitions. Increase the weight gradually as your strength improves.
- Control Over Weight: Focus on controlling the dumbbells throughout the entire movement rather than lifting heavier weights with poor form.
- Perform a few warm-up sets with lighter weights or even without weights to prime your muscles for the exercise.
- Focus on the muscle group you're working on (primarily the chest) to enhance the effectiveness of the workout. This conscious effort can lead to better muscle activation.
- If possible, have a spotter, especially when you’re lifting heavy weights. They can assist in maintaining your form and provide safety.
- Give yourself adequate rest (about 1-2 minutes) between sets to ensure your muscles recover partially and are ready for the next set.
- Incorporate variations like incline, decline, or alternating dumbbell presses to engage different parts of the chest and maintain workout diversity.
Exercise overview
Exercise ID: 00020
Description: Hold a dumbbell in each hand, sit on a flat bench and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest. Tuck your elbows in to approximately a 45-degree angle. Place your feet firmly on the ground. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face. Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 36.63
Average per rep (lbs)*: 80.76
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Neutral Grip: Hold the dumbbells with a neutral grip, meaning your palms should face each other. This can reduce strain on your shoulders.
- Firm Grip: Ensure your grip on the dumbbells is firm but not overly tight to remove unnecessary tension from your arms.
- Back Arch: Maintain a natural arch in your lower back. Your buttocks, upper back, and head should remain firmly on the bench.
- Foot Placement: Keep your feet flat on the floor for stability. This helps in ensuring a strong base to press from.
- Full Extension: Extending your arms fully without locking your elbows ensures maximum muscle activation while keeping your joints safe.
- Lowering Dumbbells: Lower the dumbbells to the sides of your chest, creating about a 45-degree angle between your torso and upper arms. This can help in maintaining a natural movement pattern.
- Inhale Down: Take a deep breath in while lowering the dumbbells to your chest.
- Exhale Up: Exhale as you press the dumbbells back up. This rhythmic breathing can help maintain focus and core stability.
- Scapular Retraction: Keep your shoulder blades retracted (pulled together) during the movement. This provides a stable base for pressing and protects your shoulders.
- Elbow Path: Keep your elbows at a manageable angle (about 45 degrees from your body) to minimize shoulder strain.
- Progress Gradually: Start with a weight that you can handle comfortably for about 8-12 repetitions. Increase the weight gradually as your strength improves.
- Control Over Weight: Focus on controlling the dumbbells throughout the entire movement rather than lifting heavier weights with poor form.
- Perform a few warm-up sets with lighter weights or even without weights to prime your muscles for the exercise.
- Focus on the muscle group you're working on (primarily the chest) to enhance the effectiveness of the workout. This conscious effort can lead to better muscle activation.
- If possible, have a spotter, especially when you’re lifting heavy weights. They can assist in maintaining your form and provide safety.
- Give yourself adequate rest (about 1-2 minutes) between sets to ensure your muscles recover partially and are ready for the next set.
- Incorporate variations like incline, decline, or alternating dumbbell presses to engage different parts of the chest and maintain workout diversity.
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- Hyperextension with plate
- Back
- Plate
- Strength
- Sets: 3
Hyperextension with plate
- Primary muscle group: Back
- Exercise type: Plate
- Exercise goal: Strength
- Sets: 3
- Description: Setup: Lie face down on a hyperextension bench. Secure your ankles under the footpads. Adjust Pad: Adjust the upper pad so that your upper thighs lie flat across it, leaving enough room to bend at the waist freely. Body Position: Keep your body straight and hold a weight plate in front of you. Bend Forward: Slowly bend forward at the waist, keeping your back flat. Go as far as you can without rounding your back, feeling a stretch in your hamstrings. Return to Start: Slowly raise your torso back to the starting position. Repeat: Follow your training plan, repeating the exercise for the prescribed number of repetitions.
- Average per rep (kg)*: 19.00
- Average per rep (lbs)*: 41.89
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Start with a Light Plate: If you're new to this exercise, start with a lighter plate to ensure that your form is correct before increasing the weight.
- Engage Your Core: Keep your core muscles engaged throughout the movement. This helps stabilize your spine and prevents unnecessary strain on your lower back.
- Controlled Movements: Focus on slow and controlled movements. Avoid using momentum to lift the weight as this reduces the effectiveness of the exercise and increases the risk of injury.
- Proper Breathing: Breathe out as you lift the plate and breathe in as you lower it. Proper breathing techniques can help maintain stability and improve performance.
- Keep it Smooth: Avoid jerky movements when lifting or lowering the plate. Smooth movements will help you target the right muscle groups.
- Monitor Your Range of Motion: Only extend your back as far as is comfortable for you. Overextension can lead to back strain or injury.
- Focus on Muscle Engagement: Concentrate on squeezing your glutes and lower back muscles at the top of the movement. This will maximize muscle activation and benefit.
- Padding for Comfort: If the bench or hyperextension machine is uncomfortable, consider using a towel or padding to support your hips.
- Mind Your Neck: Keep your neck in a neutral position throughout the exercise. Avoid craning your neck upwards as this can strain the cervical spine.
- Warm-Up and Cool Down: Always ensure a proper warm-up before starting the exercise and a cool-down stretch routine afterward to prevent injuries and muscle soreness.
Exercise overview
Exercise ID: 00349
Description: Setup: Lie face down on a hyperextension bench. Secure your ankles under the footpads. Adjust Pad: Adjust the upper pad so that your upper thighs lie flat across it, leaving enough room to bend at the waist freely. Body Position: Keep your body straight and hold a weight plate in front of you. Bend Forward: Slowly bend forward at the waist, keeping your back flat. Go as far as you can without rounding your back, feeling a stretch in your hamstrings. Return to Start: Slowly raise your torso back to the starting position. Repeat: Follow your training plan, repeating the exercise for the prescribed number of repetitions.
Average per rep (kg)*: 19.00
Average per rep (lbs)*: 41.89
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Start with a Light Plate: If you're new to this exercise, start with a lighter plate to ensure that your form is correct before increasing the weight.
- Engage Your Core: Keep your core muscles engaged throughout the movement. This helps stabilize your spine and prevents unnecessary strain on your lower back.
- Controlled Movements: Focus on slow and controlled movements. Avoid using momentum to lift the weight as this reduces the effectiveness of the exercise and increases the risk of injury.
- Proper Breathing: Breathe out as you lift the plate and breathe in as you lower it. Proper breathing techniques can help maintain stability and improve performance.
- Keep it Smooth: Avoid jerky movements when lifting or lowering the plate. Smooth movements will help you target the right muscle groups.
- Monitor Your Range of Motion: Only extend your back as far as is comfortable for you. Overextension can lead to back strain or injury.
- Focus on Muscle Engagement: Concentrate on squeezing your glutes and lower back muscles at the top of the movement. This will maximize muscle activation and benefit.
- Padding for Comfort: If the bench or hyperextension machine is uncomfortable, consider using a towel or padding to support your hips.
- Mind Your Neck: Keep your neck in a neutral position throughout the exercise. Avoid craning your neck upwards as this can strain the cervical spine.
- Warm-Up and Cool Down: Always ensure a proper warm-up before starting the exercise and a cool-down stretch routine afterward to prevent injuries and muscle soreness.
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- Plank
- Core
- Bodyweight
- Strength
- Sets: 2
Plank
- Primary muscle group: Core
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 2
- Description: Rest your knees, feet and elbows on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your elbows touch the ground. Your feet should be close together and your elbows should be positioned directly under your shoulders. Make sure that your lower back sags or your butt rises. Instead, ensure that your body is straight and rigid. Your core muscles must be contracted during the whole exercise. Hold this position for the desired period of time. Then go back to the starting position to rest. You have completed your first repetition.
- Average duration per set*: 0:01:22 (h:mm:ss)
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Alignment: Make sure your body forms a straight line from your shoulders to your heels. Avoid letting your hips sag or rise too high.
- Engage Your Core: Tighten your abdominal muscles as if bracing for a punch. This helps to stabilize your spine and maintain proper form.
- Avoid Neck Strain: Keep your neck in line with your spine by looking at a spot on the floor just a few inches in front of your hands.
- Breathe Steadily: Instead of holding your breath, take slow, deep breaths. This helps to maintain oxygen flow to your muscles, aiding endurance and form.
- Check Wrists and Elbows: Align your wrists directly under your shoulders, and ensure your elbows are not locked.
- Too challenging? Drop to your knees but keep the straight line from your shoulders to your knees.
- Too easy? Try lifting one leg at a time or switch to a side plank for added difficulty.
- Start by holding the plank for 20-30 seconds and gradually increase your time as your strength improves.
- Focus on Quality over Quantity: It’s better to hold a proper plank for a shorter duration than to hold a poor form for longer. Quality trumps quantity.
- Use a Mirror for Feedback: When possible, perform the plank in front of a mirror to ensure proper form. This can help you catch and correct misalignments.
- Incorporate Planks into Your Routine: Use planks as part of your warm-up or cool-down routine to build core strength systematically.
Exercise overview
Exercise ID: 00442
Description: Rest your knees, feet and elbows on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your elbows touch the ground. Your feet should be close together and your elbows should be positioned directly under your shoulders. Make sure that your lower back sags or your butt rises. Instead, ensure that your body is straight and rigid. Your core muscles must be contracted during the whole exercise. Hold this position for the desired period of time. Then go back to the starting position to rest. You have completed your first repetition.
Average duration per set*: 0:01:22 (h:mm:ss)
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Alignment: Make sure your body forms a straight line from your shoulders to your heels. Avoid letting your hips sag or rise too high.
- Engage Your Core: Tighten your abdominal muscles as if bracing for a punch. This helps to stabilize your spine and maintain proper form.
- Avoid Neck Strain: Keep your neck in line with your spine by looking at a spot on the floor just a few inches in front of your hands.
- Breathe Steadily: Instead of holding your breath, take slow, deep breaths. This helps to maintain oxygen flow to your muscles, aiding endurance and form.
- Check Wrists and Elbows: Align your wrists directly under your shoulders, and ensure your elbows are not locked.
- Too challenging? Drop to your knees but keep the straight line from your shoulders to your knees.
- Too easy? Try lifting one leg at a time or switch to a side plank for added difficulty.
- Start by holding the plank for 20-30 seconds and gradually increase your time as your strength improves.
- Focus on Quality over Quantity: It’s better to hold a proper plank for a shorter duration than to hold a poor form for longer. Quality trumps quantity.
- Use a Mirror for Feedback: When possible, perform the plank in front of a mirror to ensure proper form. This can help you catch and correct misalignments.
- Incorporate Planks into Your Routine: Use planks as part of your warm-up or cool-down routine to build core strength systematically.
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