Benchmark Four: 3-Minute Push-up Plank Holds
When getting back into fitness be sure to work your core back into shape. Take advantage of the push-up plank hold. Keep your shoulders above your hands and your head in line with your butt. Squeeze your core and squeeze your glutes. Avoid sagging the hips. For the beginner, do 9 sets of 20 seconds.
Advanced: Hold proper form for 2 sets of a minute and a half each.
Benchmark Five: One Hour of Steady State Cardio
Work yourself back into cardiovascular shape. Start out by doing 20 minutes of cardio within your VO2 max range of 60-70 percent. Do your best to not hold on to the sides or lean on the machine. Start out doing 20 minutes 3 days a week and then progress up from there.
Advanced: Go 1 hour with your VO2 Max between 60-70% without stopping.
About the Trainer: Dave Dreas
Dave Dreas is a fitness personality located in Scottsdale, AZ. He is an ISSA Certified Fitness Trainer, a Certified Nutrition Specialist and currently trains hundreds of clients to live a more fit, healthier lifestyle. For more on Dave you can follow him on his Facebook Page.