Gluttony, Laziness, and Pride for gains

 

Gluttony

Excess in eating or drinking.

Pride

be especially proud of a particular quality or skill.

Laziness

the quality of being unwilling to work or use energy; idleness

Weird title huh? Let me explain. Gluttony and pride in the gym and in your training are great qualities to have. 

1.Gluttony.

Gluttony is only good for those who's goal it is to gain muscle mass and strength. If you eat like a horse and don't back it up with the correct training then you will just gain fat.

The best training advice For young beginning lifters is to eat everything you see and train like a madman

If you eat a clean diet then you are at a disadvantage. You will have to eat much more clean food to reach the daily calorie total of a lifter who eats only 70-80% clean.Being Gluttonous with healthy foods does have its advantages of less body fat gained with the added muscle mass and your blood lipid profiles will thank you later in life.

2.Pride

lifting is a skill that takes a lot of time to do correctly an a lifetime to perfect. If you are not proud of your current max lifts or technique then you should spend more time on it and be proud of your results.Dang

3. Laziness

You have a limited amount of energy. If you are dedicated to getting stronger you  should be unwilling to use that energy for anything other than efficient training and recovery.That may not be realistic for many, but you can make it a higher priority in your life.

Not many things will improve your training more than getting more sleep.  If you are serious about your lifting then sleeping is one of the most productive things you can do on your down time.

Sleep is when the body rebuilds itself and processes information. Why wouldn't you try to add more sleep in your day? It helps you grow and it just feels good. 

I'm done

image.jpg

What I think I have learned in 16 years.

1. You can handle way more volume than you think, especially beginners.

In the beginning you can pretty much workout as much as you like. During this time the weight will be light enough that it will not affect you like someone who has trained for a while and is lifting heavier loads. This is great for beginning lifters because it gives them the opportunity to practice the lifts and hopefully more reps will lead to a better understanding and form that will allow for further loading.

 

2.Keep programming simple

Program for what your goal is.  lift in the rep range that will benefit your goal. Then all you have to do is put your exercise selection in the correct order and boom, you have become a programming guru. You should probably get a tattoo of the equation for power on your forearm just so everyone knows you're the real deal

  1.  Goal                           rep range                                                              
  2. Power                             1 - 3                                                                                
  3. Strength                         3 - 6
  4. Hypertrophy                  6 - 12
  5. Muscle endurance         12 - 15

Exercise Order:

It all flows down hill. There is never a good reason why any workout should not go in this order.                        

                                                  exercise selection   

  1. 1. Power                          snatch/clean and jerk
  2. 2. Strength                    squat/bench/deadlift/overhead press/bent row
  3. 3.Endurance                  Interval training/running/ barbell  

           

3. Optimal Frequency

From my personal experience I have observed that working out 4 days a week is best power and strength programming and 5-6 days a week is better for hypertrophy/endurance goals.

If you are trying to loose weight I recommend 6 days a week or as much as possible.

 

4.Deadlift is KING

When the deadlift goes up all of your lifts go up. I once believed due to accepted training knowledge that if I deadlifted more than once a week that I would die of overtraining.This in my experience is just not true. I currently deadlift heavy 3-4 times a week, sometimes two times a day. My back has never felt better and my lifts are going up. 

 

5.Try it

The only way youre going to know what works is to try it. I have found that pretty much any strength program/rep range will work for a while, its really just which one does it most efficiently. If it works but tears up your body in the process then their is probably a smarter way to get the same results.

6.Be consistent

Consistency is the key to everything from riding a unicycle to being successful in the gym.

7.Expect bad days

You're not going to feel like Rambo everytime you step foot in the gym. Motivation is not a requirement to being consistent.

 

8.Treat accessory work like acessory work

If you have enough energy to do 50 sets of good mornings after squat day then you didn't squat heavy enough.

 

9.Cardio should be efficient

By efficient I mean it should get the job done quickly and should also be easy to recover from. Prowler pushes and sled drags will get the job done quickly and wont tear your body down. 

 

10.Overtraining

If you feel like training you are not over trained

 

11. Olympic lifts

I wouldn't even mess with them unless you like them and want to to them. I say this because it take a lot of time to learn the fast lifts and they can be dangerous. There are other ways to train explosiveness without them.

 

12.Dread

If you do not dread working out just a little then you are not going hard or heavy enough.

 

13. You tube

You can learn more for free on youtube about lifting than you could at any expensive certification

 

 

 

 

Location and time changes

As you may have heard Corps fitness is moving. I wanted to take this opportunity to go over some questions I have been getting. 

Where is the new location? 

The new location is conveniently located close to the Galleria. The physical address is:

13625 Neutron Road

Dallas TX 75244

Park around the back of the building. 

When will classes start? 

Classes will start Monday Oct. 7

 

Will there still be classes in Coppell?

No. The Coppell location is no longer active. 

 

What is the cost? 

The classes are free for now. Just come and workout and we will figure that out later. 

 

What are the class times? 

For now we will only be having  a morning class Monday- Friday 530am-630am

 

Are you still aggressive? 

Yes. I am still fueled by hate

 

What should I bring? 

Bring water and a mat. 

 

 

 

 

 

 

Beer and Fitness?

Beer and Fitness?

by Stew Smith

Beer and Fitness? Can It Be?

I was once asked an interesting question concerning drinking beer and exercising. It seems that a former Navy Radioman had developed quite a gut since retiring, and was curious about whether he should give up his beer to lose weight? Not only did the gentleman enjoy drinking about 2-4 beers daily, he had also quit exercising. Moderate beer consumption is actually healthy, so I set out to define "moderate" as well as educate on the basics of caloric intake and caloric expenditure. The radioman was not suffering from a beer belly but an INACTIVITY BELLY! Yes, you can still drink beer and be very fit.

Over 90 million Americans enjoy drinking beer! Drinking moderately has been proven by many doctors, as well as the New England Journal of Medicine, to be a healthy component of longevity. In fact, moderate consumption of alcohol, including beer, has been proven to reduce the effects of high cholesterol, heart disease, some forms of cancer and even impotence.

Anything done in excess is naturally unhealthy. "Moderation" is defined by most doctors as 1-2 beers a day. And NO, you cannot save up through the week and catch up on the weekend drinking 10-12 beers in an evening. That is NOT moderation. There is even a US Beer Drinking Team that links beer enthusiasts and promotes moderation, responsibility, and healthy living.

The average can of beer has over 100 calories. Drinking one beer is equivalent to eating a chocolate chip cookie. Drinking four is equal to eating a Big Mac Hamburger. In order to lose weight, you have to burn off these extra calories as well as the other calories that you ate for breakfast, lunch and dinner. Even the lightest of beers has the empty calories of alcohol, which is the cause of poor health if done in excess and without a regular exercise routine. Unfortunately, too many Americans live under one of the worst stereotypes placed on a human being - the BEER BELLY, or as I call it, the inactivity belly.

The "inactivity" belly is caused by excess calories in your diet AND lack of activity to burn the extra calories. The solution to lose your beer belly is as simple as calories in must be less than calories out (or expended through exercise).

Calories IN < Calories Out (burned) = Weight Loss

If you can add exercise into your schedule for 20-30 minutes a day, your daily consumption of alcohol (1-2 beers) will not have any additional impact on your gut. To lose your beer belly, you REALLY have to watch your food and beverage intake, drink 2-4 quarts of water a day, AND fit fitness into your world. THERE IS NO OTHER HEALTHY ANSWER!

How Does More Oxygen Help Burn More Fat?

by Stew Smith

Oxygen + Water = Fat burn.  (from "Want to Lose Weight?" article)
Basically, the body needs water and increased oxygen to burn fat as an energy source. The water intake should be anywhere from a half gallon for women and up to one gallon a day for men, and the increased oxygen consumption will assist with the other part of the equation. See the "Water Plus Oxygen Equals Weight Loss" article if you are concerned about drinking too much.

As you add more water and oxygen to your system, your body will be able to use the retained water for excretion, prompting almost immediate weight loss of retained water and toxins. This is not the same as sitting in a sauna and sweating which actually dehydrates you. Adding water will rehydrate you and enable the body to burn more fat (as long as you increase your oxygen intake by doing some form of exercise). Walking, swimming, biking, jogging, calisthenics, and even yard work can help with working your cardiovascular system.

Try the deep breathing rhythm during running and see for yourself how you will run at a lower heart rate and have more energy for a strong finish.

Breathe

Breathing During Exercise

By Stew Smith

I received an email from an Army Soldier who was having a difficult time running a few months ago. His breathing patterns were so erratic that he was basically hyperventilating while running his two mile PFT run. Once he started breathing properly as well as exhaling fully, he was able to perform better in the run - not only did he run faster, but he had more energy to finish.

The Soldier stated:

"It finally clicked! Not only was I able to breathe and finish while running, but I was able to run faster without getting tired or cramped at all!"

Learning to breathe during exercise has benefits such as preventing dizziness during activity, improving athletic performance, and increasing fat burning.

What is Proper Breathing While Running? 

Many experts will say that to fully oxygenate the muscles and clear the body of carbon dioxide you should breathe a 3:2 inhale-to-exhale ratio; full inhales and full exhales. This means you INHALE on the LEFT, RIGHT, LEFT foot strikes and EXHALE fully on the RIGHT, LEFT foot strikes. This pattern is not that hard to turn into a habit, but it may require you to slow your pace down for a few runs to master the technique. You will notice a lower heart rate as you are able to get more oxygen in and more importantly push all the carbon dioxide out of your body. You may notice that you naturally drop to a 2:1 ratio when you are really pushing it to the finish. That is OK. But realize it is difficult to maintain a pace that requires you to breathe at a 2:1 ratio. The CO2 in your body will increase if your breathing patterns are short and hurried. This will increase your heart rate and lactic acid production, and decrease your endurance in any cardiovascular event (running, swimming, biking, etc.)

What About Breathing and PT / Lifting? 

Proper breathing during exercises where you exert yourself - such as lifting, pushing, or pulling - is much easier to remember and control than the 3:2 ratio during running long distance. To put it simply: always exhale on exertion. For example, when you are pushing a bench press off your chest, you exhale on the push and inhale as you bring it slowly to your chest. When you are doing a pullup, you exhale on the pulling up motion and inhale on the way down. Breathing during exertion is important in preventing internal injury such as hernia, blood vessel strain, and high blood pressure. Because weight lifting and PT can be potentially harmful when done incorrectly, it is advised to get clearance from a doctor before performing too much - too soon. To decrease that pressure, focus on breathing deep all the time - during workouts and in your daily activities.

How Does More Oxygen Help Burn More Fat?

Oxygen + Water = Fat burn.  (from "Want to Lose Weight?" article)
Basically, the body needs water and increased oxygen to burn fat as an energy source. The water intake should be anywhere from a half gallon for women and up to one gallon a day for men, and the increased oxygen consumption will assist with the other part of the equation. See the "Water Plus Oxygen Equals Weight Loss" article if you are concerned about drinking too much.

As you add more water and oxygen to your system, your body will be able to use the retained water for excretion, prompting almost immediate weight loss of retained water and toxins. This is not the same as sitting in a sauna and sweating which actually dehydrates you. Adding water will rehydrate you and enable the body to burn more fat (as long as you increase your oxygen intake by doing some form of exercise). Walking, swimming, biking, jogging, calisthenics, and even yard work can help with working your cardiovascular system.

Try the deep breathing rhythm during running and see for yourself how you will run at a lower heart rate and have more energy for a strong finish.

Monday April,15 at home

warm up 30/20/10

run(get outside and run for 20min)

Individual 1

Complete the following every minute on the minute for as many miutes as possible:

3 burpees/5 pushups/10 mountain jumpers

Individual 2

3 rounds as fast as possible (smooth)

20 jumping lunges/15 situps/10 vups

Friday April 12 at home workout

-warm up

x2     30 jumping jacks 20 squats 10 pushups

Individual 1:

Complete 3 rounds of:

6 burpees

9 walking push ups

run 400 meters

*score is time to complete

rest 5 minutes

Individual 2

10 minute clock/goal

Every minute on the minute complete:

3 squat thrusts

10  jumping lunges

*score is rounds completed under the minute cut off

Thursday April, 10th and at home workout

Off topic. Fiverr.com is great if you need any time consuming or technical work done. Check it out.

Workout: LSD (long slow distance)

-warm up 

-LSD cadence (slow suffering/ full body)

-Individual w bulgarian sandbag: 10 minutes to complete as many rounds as possible of:

5 deadlift

5 swings

5 overhead press

* post rounds and partial rounds to comments

At Home Workout 1: LSD

*Carry a timer with you

Run/jog at a steady pace for 20 minutes. You should be mildly uncomfortable.

Every minute on the minute complete 8 jump squats and 8 push ups.

At home workout 2:

Complete as quickly as possible. Slow is smooth, Smooth is fast.

20/10/5 of vups,situps and flutter kicks

round 1: 20 vups,20 sit ups, 20 flutter kicks

Round 2: 10 vups, 10 situps, 10 flutter kicks

Round 3: 5 vups,5 situps, 5 flutter kicks

* post time to complete in comments.

Wednesday at home workout

Warm up

30 jumping jacks/20 squats/10 pus up

Workout 1: as many rounds as possible in 11 minutes of:

3 walking push ups

6 vups

10 jumping lunges

*Record score to comments

rest 3 minutes

Workout 2:

Tabata squat thrust: 20 seconds on / 10 seconds rest

score is lowest round completed of 8 rounds

Muddy Thursay April,4

LSD

-warm up

-cadence

3 rounds of : (with bag)

30 rows/ 20 squats/ 10 swings

3 laps (one lap with bag)

3rounds of

30 rows/ 20squats/ 10 swings

Individual 2:

as many rounds as possible in 10 min of

20 pikes/10 v ups/10 situps

Wednesday April, 3 at home workout.

x4  

3 minutes on 1 minute rest.

round 1-4: on a 3 minute clock

minute 1- as many burpees or squat thrusts as possible

minute 2- as many push ups as possible

minute 3- as many sit ups as possible

*rest 1 minute 

* your score is the sum of all 4 rounds 

Part 2:

x3

-40 second plank or plank variation

-20 raindow hips

-max effort tricep push ups

-max effort dips

Monday Mar,11

Solid work on a cold Monday.

Corps Fitness Individual:

100m sled pull followed by:

21-15-9

overhead tire press/inverted row

post name and time to comments.

Combat Controllers:

-Warm up

- Deadlift 4x4   Warm up to a heavy single 90-95% and then drop the weight down and complete 4 sets of 4 repetitions. Reset hips before each rep.

-Bench press 6x2 work up to a heavy double. Last set complete at least 2 but go to failure, all subsequent sets are heavy warm ups.

- Staggered set Close grip overhead press/Pull ups     2x3-6 on close grip press and one short of failure on the first set of pull ups, failure on the second set.

Supplemental work: good mornings/face pulls

GPP: 6 minutes of handstand push up Cindy

As many rounds as possible in 6 minutes of:

5 pullups

10 handstand push ups/ Regress to pushups when rest time gets over 30 seconds

15 squats

10 healthy recipes

OK, I found 10 good recipes. If I share these with you I want 20% of all food made.

1.Protein Pancakes

Ingredients:

Directions:

Combine the egg whites, cottage cheese and vanilla extract in a bowl until well mixed. Next add in the dry oats and whey protein powder along with the Splenda until well mixed.

Once a batter has been formed, cook as you would a regular pancake, flipping at half-time. Drizzle with sugar free syrup or serve with fresh fruit.

2.High-Fiber, Protein-Packed Breakfast Muffins

These protein-packed muffins are great to start your day off with because they combine all three macronutrients for a well balanced breakfast that will provide plenty of ingredients throughout the day.

Ingredients:

Directions:

Combine together the protein powder, oats, baking powder, baking soda, salt, cinnamon, and Splenda. In another bowl, whisk together unsweetened applesauce, low fat milk, olive oil, and egg whites.

Mix in the dry ingredients until moist and finally add in nuts. Place into muffin tin, filling until 2/3's full and then bake at 400 degrees F for 15-18 minutes.

3.Antioxidant-Infused Berry Smoothie

This smoothie is a good option for those of you who are looking for a quick afternoon snack to help get you through your afternoon or who are in need of a fast meal replacement. Eat with one ounce of nuts for a complete meal.

Ingredients:

Directions:

Pulse blend the ice cubes until crushed. Next add in the yogurt, milk, vanilla extract and blend again. Toss in frozen mixed berries and protein powder, blending a final time until desired consistency is reached.

4.Salmon Quinoa Salad

Many people focus mostly on rice, oatmeal, and pasta dishes that they overlook one other type of whole grain that is incredibly healthy - quinoa.

Quinoa, a species of goosefoot (Chenopodium), is a grain-like crop grown as a crop primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a grass. Its leaves are also eaten as a leaf vegetable, much like amaranth, but the commercial availability of quinoa greens is currently limited.

Quinoa contains a full compliment of amino acids, making it a good option for those who are vegetarian. It's also cooked very similar to rice, so it's quick and easy to prepare.

Ingredients:

Directions:

In a small bowl combine the chopped vegetables, mayo, and salad dressing. Next add in the quinoa and salmon until well blended. Serve chilled.

5.Tuna Burgers

Tuna burgers are a great way to satisfy your craving while sticking on your diet. If you happen to be on a low carbohydrate diet, rather than having the burger on a whole grain roll, place it between a couple sheets of lettuce and exchange the rolled oats for finely chopped vegetables.

Ingredients:

Directions:

Combine the tuna, oats, and whisked egg whites together. Stir in onion, mayo, garlic and onion powder and then form into patties. Place the patties on a skillet and flip at half time as you would with a regular hamburger.

6.Spaghetti And Meatballs

When someone starts up on a diet, pasta is often one thing they miss the most. Since pasta is both high in calories and carbohydrates, it is often one of the first things that people will remove from their diet.

Luckily it's fairly easy to come up with a suitable substitution that will help satisfy your craving - spaghetti squash.

Ingredients:

Directions:

Beat the egg whites together and then combine with remaining ingredients. Once moist, form into small balls and set aside. Next, half the spaghetti squash and then place cut side down on a microwaveable tray in about 1/2 an inch of water. Microwave for 6-8 minutes and then let stand for five.

Meanwhile, sautée meatballs in a small amount of olive oil or chicken broth until cooked through. Scrape out the strands from the spaghetti sauce and top with heated pasta sauce and meatballs. Sprinkle over a small amount of light parmesan cheese.

7.High-Protein Berry Cheesecake

For those of you who find you're constantly craving cheesecake, this is a fantastic recipe that you can use to help beat those cravings while giving your diet a boost in protein.

Ingredients:

Directions:

Place all the ingredients in a bowl together and blend until very smooth. Next pour into a non-stick or sprayed pie pan and place on the top rack of your oven.

Place another pan with water underneath it on the lower wrack and bake for 30-40 minutes at 375 degrees F. Let cool before spooning berries and light syrup over and serving.

8.Protein-Packed Pudding

This simple recipe is great to kill your cravings while helping you reach your protein needs for the day. Play around with different flavours to match your individual taste preferences.

Also, keep in mind that you can easily make this into a parfait simply by laying the pudding with sliced fresh fruit and low-calorie Cool Whip.

Ingredients:

Directions:

Prepare the pudding according to package directions, using the slightly reduced volume of skim milk. After pudding consistency has been reached, blend in the protein powder and then chill to let set.

Note that the brand of protein powder you use will influence the consistency of the pudding - some protein powders tend to make it thinner, while others will make it thicker, so adjust the volume of milk added accordingly.

9.Peanut Butter Balls

If you're working towards building muscle, getting in enough calories can become challenging. This recipe makes it easier by providing a healthy source of carbs, protein, and fat.

These are easily transportable as well, making it ideal for those who are looking for something to snack on at work or during class.

Ingredients:

Directions:

Microwave the peanut butter on low for about 30 seconds until slightly melted (not runny though). Stir in the honey and protein powder. Once mixed, add in raw oats and crisp rice cereal.

Form into balls and then place in the fridge to harden overnight. Note that if you prefer harder/softer peanut butter balls, you can adjust the volumes of the ingredients until your desired texture is reached.

10.All-Protein Banana Loaves

This is a great recipe for someone who is following a much more strict diet and is looking to maximize their protein intake while curing their craving for banana bread.

Note that this recipe can easily be adapted to whatever taste preferences you have, changing out the protein powder flavor and extracts.

Ingredients:

Directions:

Whisk together the egg whites, banana extract, and water. In a separate bowl combine the protein powder, Splenda, and baking powder.

Slowly stir the dry ingredients into the wet ingredients until fully blended together. Pour into six mini loaf pans until about 1/4 full and bake at 300 degrees F for 10-12 minutes.

Tuesday at home workout......Death by push ups.

In this workout you will complete the following sequence every minute on the minute for as many minutes as possible. Your goal is 20.

Minute 1: Complete 1 push up, 10 mountain climbers and 5 Vup

Minute 2: Complete 2 push ups, 10 mountain climbers and 5 vup

Minute 3: Complete 3 push ups, 10 mountain climbers and 5 vup...............

Minute 20: Complete 20 push ups, 10 mountain climbers and 5 Vup

You will continue with this pattern for as long as possible. The only number of reps that changes is the push ups. They will increase by one each minute. Your goal is to make it to 20 minutes with good form. If you need to drop to your knees, do it.Post rounds completed to comments or facebook page. 

Weather should be good tomorrow. See you the

Benefits of exercising outside......NY Times article

The Benefits of Exercising Outdoors

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Ben Wiseman

While the allure of the gym — climate-controlled, convenient and predictable — is obvious, especially in winter, emerging science suggests there are benefits to exercising outdoors that can’t be replicated on a treadmill, a recumbent bicycle or a track.

You stride differently when running outdoors, for one thing. Generally, studies find, people flex their ankles more when they run outside. They also, at least occasionally, run downhill, a movement that isn’t easily done on a treadmill and that stresses muscles differently than running on flat or uphill terrain. Outdoor exercise tends, too, to be more strenuous than the indoor version. In studies comparing the exertion of running on a treadmill and the exertion of running outside, treadmill runners expended less energy to cover the same distance as those striding across the ground outside, primarily because indoor exercisers face no wind resistance or changes in terrain, no matter how subtle.

The same dynamic has been shown to apply to cycling, where wind drag can result in much greater energy demands during 25 miles of outdoor cycling than the same distance on a stationary bike. That means if you have limited time and want to burn as many calories as possible, you should hit the road instead of the gym.

But there seem to be other, more ineffable advantages to getting outside to work out. In a number of recent studies, volunteers have been asked to go for two walks for the same time or distance — one inside, usually on a treadmill or around a track, the other outdoors. In virtually all of the studies, the volunteers reported enjoying the outside activity more and, on subsequent psychological tests, scored significantly higher on measures of vitality, enthusiasm, pleasure and self-esteem and lower on tension, depression and fatigue after they walked outside.

Of course, those studies were small-scale, short-term — only two walks — and squishy in their scientific parameters, relying heavily on subjective responses. But a study last year of older adults found, objectively, that those who exercised outside exercised longer and more often than those working out indoors. Specifically, the researchers asked men and women 66 or older about their exercise habits and then fitted them all with electronic gadgets that measured their activity levels for a week. The gadgets and the survey showed that the volunteers who exercised outside, usually by walking, were significantly more physically active than those who exercised indoors, completing, on average, about 30 minutes more exercise each week than those who walked or otherwise exercised indoors.

Studies haven’t yet established why, physiologically, exercising outside might improve dispositions or inspire greater commitment to an exercise program. A few small studies have found that people have lower blood levels of cortisol, a hormone related to stress, after exerting themselves outside as compared with inside. There’s speculation, too, that exposure to direct sunlight, known to affect mood, plays a role.

But the take-away seems to be that moving their routines outside could help reluctant or inconsistent exercisers. “If outdoor activity encourages more activity, then it is a good thing,” says Jacqueline Kerr, a professor at the University of California, San Diego, who led the study of older adults. After all, “despite the fitness industry boom,” she continues, “we are not seeing changes in national physical activity levels, so gyms are not the answer.”

15 minute recipes...

I found a good healthy recipe site....not on pintrest. Every recipe has nutritional information and takes less than 15 minutes to prepare http://www.sparkrecipes.com/. I will post a cheap homemade protein bar recipe I have used tomorrow.

Bring me some,

Jeremy

Wednesday at home workout

30-20-10

jumping jacks

jumping squats

lunges

For the first round you will perform 30 jumming jacks 30 squat jumps and 30 single count lunges. Second round you will perform the same sequence but for only 20 reps. The last round you will perform 10 repetitions of all exercises. Rest as little as possible. Your goal is to finish this in under 8 minutes. Post times to complete in comments. See video below for demo.

Part 2

3 rounds of the following without letting your knees touch the deck.

10 plank pikes

20 second static plank hold

20 second right side plank

 20 second left side plank

See second video for demo: