17.6.14

Powerplates with Elle - Part 3

I'm back with Part 3 of 'Powerplates with Elle' - the third and final video in the series created exclusively for 'keep it simpElle'.

After writing the 'Power Plate EssentElle's' post, I realised how little this machine was used! There is usually one tucked away in the corner of your gym which is always free as no one really knows what to do with it!

I utilised one of my weekly session plans and broke it down into a series of 3 short workouts which can now be added together to make a full 15 - 45 minute session!

Check out Part 1 {here}.
Check out Part 2 {here}.

You can also repeat each section individually 3 times to make a 15 minute workout on its own which can be done alone or added onto your regular gym workout! To complete workout...

What you will need:

1 pair of dumbbells (I'm using just 2kg in this video)
1 medicine ball (3 - 6kg)

Here is the workout - you can pin this for later too!


Check out these posts for tips on technique: 

90 degree abs: Drill Pack 1 - Core

Russian twists: Grab a medicine ball (or a dumbbell, younger brother?! water bottle) and sit on the powerplate with your hips and knees bent. Hold the medicine ball straight out in front of you and keep your back straight. Twist your torso as far as you can to the left, and then reverse, twisting as far as you can to the right. Repeat for time (1 min in this workout).

Tricep dips: 
  1. Position your hands to the sides of your hips on the powerplate
  2. Slide your butt off the edge of the powerplate with your knees bent or legs extended out in front of you.
  3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
  4. Slowly bend your elbows to lower your hips toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your hips and back close to the bench and send your elbows backwards.
  5. Once you reach the bottom of the movement, press down into the powerplate to straighten your elbows, returning to the starting position. 
Squats: Perfect Form: Squats

Plank: Perfect Form: Plank

Tips to make your power plate session more enjoyable: 

1. Always keep a micro bend in your knees; this helps to reduce the vibrations that make it up to your head and give you a funny feeling 
2. Place your tongue to the roof of your mouth to help with head vibrations too! 
3. Here is a short {video} showing you how to set up your Powerplate so it vibrates continually for 9 minutes

Last but not least, here is the video...



Give it a go and let me know what you think! Leave your thoughts and comments below or share them with me via Facebook / Twitter! It's because of your comments that I created this workout video...


Elle :) x

P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP. 

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