Great workout today and there's lots of ways to make it your own!
First, grab a stability ball. If you don't have a stability ball, it doesn't mean you can't do this workout. Substitute a BOSU if you have it (round side up). If you don't have either of those, use the first (or second, for more advanced) step on your stairs going up. If that's too hard, just do it on the ground, and you'll still get an amazing workout, just without the instability that the ball offers.
Second, warm-up appropriately, at an easy, conversational intensity. You may want to slightly increase your intensity towards the end of 5 or 10 minutes. Don't feel ready, yet? Add another 5 minutes to thoroughly warm your muscles. Remember, the older you are, the more minutes you should add to your workout.
Third, complete the plank and pushup part of the workout. This is where you make the workout yours. Put your stamp on it with your way of doing it. Use a ball for more instability. By simply moving the ball further from your midsection (towards your feet), you'll become more unstable, and will thus challenge your core more. Continue to make the workout your own by completing the plank for however long you can do it, and/or by doing as many pushups as indicated. Whatever you do, record your moves - how many and how long - because this will become your personal baseline, from which you can compare your increasing fitness levels, the more you do this workout!
Finally, when you're either out of time, or exhausted, cool-down and stretch lightly. Grab a drink of water and give yourself a high five, because you're one step closer to being 365fitt!
What other workouts would you like to see? Send me an email, and if I feature your request in a Free Workout Friday, I'll send you a 365fitt T-shirt!