How to Do
The heavy muscle conditioning exercise should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the heavy muscle conditioning exercise.
Beginning
1. Stand shoulder-width apart with your feet shoulder-width apart.
2. Lower yourself into a squat position slowly.
3. Place your hands directly beneath your shoulders on the floor.
Movement
1. To get into a high plank, walk or hop your feet back.
2. As you return to a squat position, walk or leap your feet to the outside of your hands.
3. Jump as high as you can and extend your arms overhead, using your core.
4. Perform 2 to 3 sets of 8 to 15 reps.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
