Time_32x32 14:30    Intensity_moderate_32x32 Moderate    Target_32x32 Core   
The winter months are a great time to build the core musculature up so you can show off all of your hard work in the spring and summer. No equipment needed for this plank based torso torture. Enjoy!

Exercises

2 rounds of:
Rotating Elbow Plank
Rotating Elbow Plank

30 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts

30 seconds
Rest
Rest

20 seconds
Left Side Plank Dips
Left Side Plank Dips

30 seconds
Transition
Transition

10 seconds
Right Side Plank Dips
Right Side Plank Dips

30 seconds
Rest
Rest

20 seconds
Plank Hop Outs
Plank Hop Outs

30 seconds
Elbows to Hands Plank
Elbows to Hands Plank

30 seconds
Rest
Rest

20 seconds
Left Side Plank Rainbows
Left Side Plank Rainbows

30 seconds
Transition
Transition

10 seconds
Right Side Plank Rainbows
Right Side Plank Rainbows

30 seconds
Rest
Rest

20 seconds
Plank Lateral Walk
Plank Lateral Walk

30 seconds
Rest
Rest

20 seconds

1 round of:
Plank Bird Dog
Plank Bird Dog

45 seconds
Alternating Side Planks
Alternating Side Planks

45 seconds

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