Hi Everyone!
It’s workout time!
Today’s workout is focused on the core. It’s a challenging Plank Workout. If the variations of this workout are to intense you can try my 4-Minute Plank Workout.
In the video I did 30-seconds of plank for each pose. If you want a more intense workout you can extend the intervals to 60-seconds per pose. You also have the option of repeating this workout.
The variations I used in this workout will target your core from every angle: front, sides and back. As always, focus on using the correct form. I also included a cardio video below as an optional bonus burn. If you want to see more definition through your mid-section you need to combine strengthening with fat burning.
I paired the Extended Plank Workout with a 5-Mile Run outside. I enjoy combining core and cardio for maximum results. Have fun with today’s workout!
Melissa
- Plank
- Side Plank-Right
- Star Side Plank-Right
- Reverse Plank
- Side Plank-Left
- Star Side Plank-Left
- Reverse Plank Lift-Right
- Reverse Plank Lift-Left
- Supergirl-Right
- Supergirl-Left
- Oblique Hold-Right
- Oblique Hold-Left
Repeat 1-3X
Optional: Pair with 30-Minutes of Cardio
Cardio Bonus Burn Option:
Max reps 50 seconds, 10 seconds rest.
1. Cross Donkey Kick
2. Jump Rope (or Ropeless Jump)
3. Surfer Burpee
4. Jump Rope
5. Lunge Hop Switch
6. High Knees
7. Mountain Climber
8. High Knees
9. Russian Kicks
10. High Knees
11. Jump Kick (right)
12. Burpee
13. Jump Kick (left)
14. Burpee
15. Punching Side Lunge Hop
Plank
Side Plank
Star Side Plank
Reverse Plank
Reverse Plank Lift
Reverse Plank Lift
Supergirl Plank
Supergirl Plank
Oblique Hold
Oblique Hold
I have 45 pounds to lose, what eating plan do you recommend?
I focus on eating as many whole/non-processed foods as possible. Here are some articles that might help: Bikini Competition Diet and Eat Like a Bender! A Typical Day of Meals
If you have more questions let me know! The first step is figuring out exactly what you are eating so you have an idea of how many calories you are currently consuming per day. From that point it’s easier to figure out how much to cut down.
This is not easy at all. Got difficulties with the star side plank and the reverse plank lift – gotta work on that! Also, thanks for the suggestion of modifications for wrist pain.
Did both the cardio and plank workouts! 2 rounds planks :). Thanks for the encouragement!
Melissa, How many times a week should we do this plank workout?
Thanks for this!
Awesome! Thank you!!
tough workout! thanks!
I love this plank routine, I do it almost daily. Thank you Melissa.
this was the 4th “MB” workout I did today and, by far the hardest. Thanks