AT-HOME FITNESS
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PLANK
GREAT FOR Abs, back and shoulders1
Place forearms firmly on your mat, ensuring elbows are directly below your
shoulders. Extend legs behind you and elevate hips off the mat,
resting on the balls of your feet. Hold for 45 seconds, bracing core
muscles and ensuring your spine stays neutral.Y-T-W
GREAT FOR Back
and shoulders1
To start, plant both
feet on the floor
shoulder-width apart. Hinge
forwards from hips, so that
torso is at 45-degree angle
to floor. Bend knees slightly
and extend arms directly
below chest, keeping
hands in a neutral position,
palms facing each other.2
Using muscles in your
shoulders and back,
slowly raise arms forwards
and upwards until arms are
in line with your ears and
resemble the shape of
a ‘Y’. You should feel a
small squeeze between
your shoulder blades.3
Lower arms to
start position.4
While maintaining
a slight bend in your
elbows, raise arms outwards
and upwards until they’re
in line with shoulders to
resemble a ‘T’ shape,
ensuring you draw shoulder
blades down and back.5
Lower arms to return
to start position.6
Rotate your arms and
shoulders outwards,
while maintaining a fixed
bend in your elbows until
hands are in line with your
body to resemble the shape
of a ‘W’. Repeat for 15 reps.What a trainer
eats in a day...Kelsey shares her healthy
diet – and treats aren’t
off the menu...% BREAKFAST ‘I usually
have eggs or egg whites
scrambled with loads of
veggies, like spinach,
mushrooms, peppers
and vegetarian sausages.
I then have a latte before
my workout.’%SNACK ‘After I’ve
done a workout, I have
a protein smoothie or
shake; a scoop of whey
protein powder with
berries and spinach.’%LUNCH ‘If I’m on the
go, I’ll grab a salad or
grilled chicken salad
but if I’m at home, it’s
finger food. I’ll be with
my son and have what
he’s having, whether
it’s raw veggies and
houmous, string cheese,
or cottage cheese.’%DINNER ‘In the
summer, we usually grill.
Grilled shrimp or chicken
or steak with lots of
grilled veggies. We even
have grilled fruit!’%SNACK ‘I have a
sweet tooth, so I’ll have
something sweet later
on in the evening, like
fruit with almond butter
or a yogurt parfait –
sometimes a little piece
of chocolate. And on
Sundays, I always have
a glazed doughnut.’