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Intense Workout

Plank Time!

Intense   18 minutes

Target Areas: Core

Equipment: Exercise Mat

Micah Greer
 		    Added by Personal Trainer Micah Greer
Plank Time!
Tags
Bodyweight Workouts Ab & Core Workouts
Description

This intense bodyweight core workout is all about planking and not about resting. Get ready to feel the burn around your middle.

Exercises

Set 1: 1 round
Elbow Plank
Elbow Plank
30 seconds
Plank
Plank
30 seconds
Transition
Transition
10 seconds
Right Half Side Plank
Right Half Side Plank
40 seconds
Left Half Side Plank
Left Half Side Plank
40 seconds
Rest
Rest
10 seconds
Upward Plank
Upward Plank
40 seconds
Floor Bridge
Floor Bridge
40 seconds
Transition
Transition
10 seconds
Right Side Plank Dips
Right Side Plank Dips
40 seconds
Left Side Plank Dips
Left Side Plank Dips
40 seconds
Rest
Rest
10 seconds
Plank Bird Dog
Plank Bird Dog
30 seconds
Plank Hop Outs
Plank Hop Outs
30 seconds
Transition
Transition
10 seconds
Right Elbow to Opposite Knee Side Plank
Right Elbow to Opposite Knee Side Plank
40 seconds
Left Elbow to Opposite Knee Side Plank
Left Elbow to Opposite Knee Side Plank
40 seconds
Rest
Rest
10 seconds
Extended Plank Hold
Extended Plank Hold
40 seconds
Rest
Rest
20 seconds

Set 2: 1 round
Elbow Plank
Elbow Plank
30 seconds
Plank
Plank
30 seconds
Transition
Transition
10 seconds
Right Half Side Plank
Right Half Side Plank
40 seconds
Left Half Side Plank
Left Half Side Plank
40 seconds
Rest
Rest
10 seconds
Upward Plank
Upward Plank
40 seconds
Floor Bridge
Floor Bridge
40 seconds
Transition
Transition
10 seconds
Right Side Plank Dips
Right Side Plank Dips
40 seconds
Left Side Plank Dips
Left Side Plank Dips
40 seconds
Rest
Rest
10 seconds
Plank Bird Dog
Plank Bird Dog
30 seconds
Plank Hop Outs
Plank Hop Outs
30 seconds
Transition
Transition
10 seconds
Right Elbow to Opposite Knee Side Plank
Right Elbow to Opposite Knee Side Plank
40 seconds
Left Elbow to Opposite Knee Side Plank
Left Elbow to Opposite Knee Side Plank
40 seconds
Rest
Rest
10 seconds
Extended Plank Hold
Extended Plank Hold
40 seconds

Appears In

abs & core
Abs & Core
bodyweight
Bodyweight

Related Workouts

Planks For Core
Planks For Core
6 mins 50 secs, Moderate
Plank And Abs
Plank And Abs
8 mins 45 secs, Moderate
Plank
Plank
28 minutes, Intense
Plank Out
Plank Out
26 minutes, Intense
Plank Workout
Plank Workout
7 mins 30 secs, Intense
Planks
Planks
14 minutes, Intense
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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

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Bodyweight

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Weightlifting

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HIIT

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Toning

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Full Body

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