Plank

Core

None

Easy

This is how you do it

Step 1

Start on the floor in a face down (prone) position.
 

Step 2

Raise your shoulders and place your elbows firmly on the floor with your forearms straight ahead.
 
1.You can use a towel or pad under your elbows if so desired.
 

Step 3

Brace, flex your glutes and legs to raise your hips off the floor.
 
1.Your body should be flat and parallel to the floor supported by your elbows and toes.
 

Step 4

Maintain the brace and hold for the desired time.
 

Step 5

Lower your body to the floor.

Walk Out Plank

Core & Shoulder

None

Intermediate

Mountain Climber

Full Body & Core

None

Easy

S

Stop

Stop whatever you are doing and focus on this.

T

Take Deep Breaths

Follow the instructions on screen or if you have sound follow the spoken instructions.
Breathe in through your nose and out through your mouth.

O

Observe

Observe your body, your thoughts, your feeling and your emotions. Is your heart racing? Are you sweating? Is your mouth dry? Are you angry? Are you worried? Are you stressed?
Do you need to be reacting the way you are?
How important is the issue you are stressed about?
Is this worth you being stressed over? Will it still be important this time next year?
What advice would you give to a friend if they were in your position?

Now take a moment and relax yourself.

P

Proceed

Now continue on with your day, incorporating what you have just learned about the emotions you were feeling.