Set your gymboss to the stopwatch setting to be prepared for your planks. Don’t be discouraged if you can’t hold the plank – especially as it gets near the end of the workout. If you can’t hold it, drop your knees to the floor, take a quick break and raise back up. Aim to keep any rests minimal.
Complete the following exercises in the exact order below. There is no resting between each exercise, keep moving and get your sweat on.
[su_note note_color=”#fff” text_color=”#484e59″ radius=”5″]
30 second Elbow Plank
20 Windshield Wipers
30 Knee Hugs
60 second Elbow Plank
15 Side Plank Lifts (right)
15 Side Plank Lifts (left)
90 second Elbow Plank
40 Bicycle Crunches
20 Superman Planks
[/su_note]
[su_box title=”Elbow Plank” style=”noise” box_color=”#fff” title_color=”#2e383f”]
Lay flat on your stomach on the floor. Place your palms beside each shoulder and raise your upper body up off the floor. Bend your elbows using your forearms to support your body while keeping your back and legs straight. Hold this position.[/su_box]
[su_box title=”Windshield Wipers” style=”noise” box_color=”#fff” title_color=”#2e383f”]
Begin laying flat on your back. You can either bring your arms out to the side, or lay them down by your side – whatever is more comfortable for you. Bring both legs up together, keeping them straight at all times. Drop your legs to one side (using your obliques to perform the movement) as far down as you can, then return them back to starting position and drop them down to the opposite side. When performing continuous repetitions, do not pause at the starting position. Each time your legs go to the side, counts as one rep. Complete a total of 20 reps.[/su_box]
