100 Planks

Forget crunches! Build your strongest core ever with 100 Planks! It includes 100 of my all-time favorite plank variations with lots of tips for beginners, correcting movement patterns, planks for weight loss, preventing back injuries, and much more. I've been teaching abs classes for nearly 20 years so I've had a lot of time to see what works, what doesn't, and what lights up the eyes of my participants as they strive for goals they didn't even know they wanted to achieve. Also included are sample plans of where to start as a beginner, and standing modifications and tips on wrist health for those who have trouble being on the floor. All planks are assigned levels 1-4 to help you choose wisely and progress safely. When you purchase the book, you'll also get access to video tutorials on all 100 planks and more!

Between 838 and 1403 CE, there was a six-century lapse in diplomatic relations between present day China and Japan. This hiatus in what is known as the tribute system has led to an assumption that there was little contact between the two countries in this period. Yiwen Li debunks this assumption, arguing instead that a vibrant Sino-Japanese trade network flourished in this period as Buddhist monks and merchants fostered connections across maritime East Asia. Based on a close examination of sources in multiple languages, including poems and letters, transmitted images and objects, and archaeological discoveries, Li presents a vivid and dynamic picture of the East Asian maritime world. She shows how this Buddhist trade network operated outside of the framework of the tribute system and, through novel interpretations of Buddhist records, provides a new understanding of the relationship between Buddhism and commerce.