This workout is a follow on from my last post where I spoke about the benefits of strength training for building lean muscles and developing great abs (you can see that post here).
In keeping with what I was saying this workout is a full body workout that will help develop strength, coordination and balance with particular focus on the core (abdominals, obliques/waist, lower back and hips). All while boosting your metabolism.
Targeting the core muscles with plank exercises activates your deep stabilizing muscles, which will actually pull in and tighten you midsection as they becomes stronger.
The key here is intensity. Do as many reps as you can for each exercise in the 30 second interval, without sacrificing form. It’s only when you give your body a reason to adapt and get stronger that you will begin to get results.
Watch the video and try the exercises out a couple of times to get familiar with them. Once you’re warmed up, do the workout and post your score below in the comments to let me know how you got on
Knee In Plank ( with alternating 3 second hold )
Low Oblique Plank
Side Plank ( left side )
Side Plank ( right side )
Once you finish the last exercise you will start again at the top and repeat the circuit 3 more times for a total of 10 minutes.
What You Will Need
You will need a timer or clock to keep track of the time spent on each exercise, a pen and paper to keep track of your scores and a stable elevated surface as explained in the video (low table, couch, phone directory or whatever you choose). The goal is to go from exercise to exercise with a little rest as possible (ideally no rest) until you have gone through the entire circuit 4 times, aiming to complete as many reps as you can in each 30 second interval.
If you are a beginner take a rest if/when you need one, but try and get back in a quick as you can.
Knee In Plank (with 3 second hold) 10, 7, 9, 8
Side Plank (left side) – no reps counted, just hold for 15 seconds
Side Plank (right side) – no reps counted, just hold for 15 seconds
Low Oblique Plank 18, 26, 25, 24
Climbing Plank 12, 12, 10, 13
Bird-Dogs 12, 14, 15, 17
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