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Intense Workout

Plank

Intense   44 minutes

Equipment: Exercise Mat

Asif Kalam
 		    Added By Asif Kalam
Plank
Tags
Bodyweight Workouts
Description

This is a change from my previous Plank workout - testing you at different angles this time! Are you up for the challenge?

Exercises

Set 1: 1 round
Warm-Up Walk
❤️ Moderate (Zone 2)
Warm-Up Walk
10 minutes

Set 2: 1 round
Plank
Plank
30 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
45 seconds
Then twist to form the opposite side plank. Maintain strong arms throughout.
Alternating Side Planks
1 minute
Rest
Rest
20 seconds

Set 3: 2 rounds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
Then, hop back to your starting position.
❤️ Very Hard (Zone 4)
Plank Hop Outs
45 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
1 minute
Rest
Rest
20 seconds

Set 4: 2 rounds
Upward Plank
Upward Plank
30 seconds
Then, hop back to your starting position.
❤️ Moderate (Zone 2)
Plank Hop Outs
45 seconds
Bird Dog
Bird Dog
1 minute
Rest
Rest
20 seconds

Set 5: 3 rounds
High Glute Kickbacks
High Glute Kickbacks
45 seconds
Plank Hip Rotations
Plank Hip Rotations
30 seconds
Right Pike Side Twists
Right Pike Side Twists
1 minute
Left Pike Side Twists
Left Pike Side Twists
1 minute
Rest
Rest
20 seconds

Set 6: 1 round
Cool-Down Walk
❤️ Moderate (Zone 2)
Cool-Down Walk
10 minutes

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Total Plank
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Do this workout in Workout Trainer
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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

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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