Feeling a little sluggish?

Need an energy boost?

Or maybe you missed your workout today and are thinking that you won’t be able to find the time before you head out this evening to celebrate the end of another week?

If you answered ‘yes’ to any of the above statements (or if you just love press ups), why not try out Fitness Newspaper’s latest ‘Alive in 5′ workout – the Press Up to Planche challenge from Ali West!

All you need is 5 minutes, a small space and a little determination!

In the video below, Ali West shows three variations of Press Up to Planche using two large kettlebells for support:

1. Press Up to Planche in the Saggittal Plane: Perform a press up with your hands on the kettlebells then tuck your knees and bring them in front of you before returning to the start position.

2. Press Up to Planche in the Frontal Plane: Perform a press up with your hands on the kettlebells then tuck your knees and bring them in front of you, spreading your feet and legs out into a ‘V-split’, before returning to the start position.

3. Press Up to Planche in the Transverse Plane: Perform a press up with your hands on the kettlebells then tuck your knees and bring them in front of you, twisting your hips to one side, before returning to the start position (alternate sides each rep).

Your challenge is to perform each exercise for one minute (completing as many reps as possible in that time), with a 1 minute rest between exercises.

Beginner Modifications

1. The press up can be modified and made easier by performing it on your knees.

2. The ‘planche’ of each exercise can be made easier by:

(i) landing the feet on the floor before returning to the start position.

(ii) jumping the feet in front of the body and landing them on the floor before jumping back to the start position.

(iii) stepping the feet in front of the body and landing them on the floor before stepping back to the start position.

Have fun and let us know how you get on by posting your scores in the comment section!

Ali West

Twitter: @AliWestPT