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Free Intense Workout

Multi-Plank Challenge

Intense   6 minutes

Target Areas: Core

Equipment: Exercise Mat

Multi-Plank Challenge
Tags
Bodyweight Workouts Ab & Core Workouts No Equipment Workouts
Description

This challenge is guaranteed to be exactly that...CHALLENGING! We don't expect most of you to finish it on the first attempt but we encourage you to regularly work on it until you do! For those of you who do it on the first try, you may want to look into training for the plank world record of 1:20:07 (hrs:mins:secs) and give the great George Hood a run for his money!

Exercises

Set 1: 1 round
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 seconds
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
30 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
30 seconds
Plank Lateral Walk
Plank Lateral Walk
30 seconds
Upward Plank
Upward Plank
30 seconds
Side Plank Dips
Side Plank Dips
30 seconds
Dolphin Dog
Dolphin Dog
30 seconds
Then, hop back to your starting position.
Plank Hop Outs
30 seconds
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 seconds
Return and repeat.
Tricep Dips
30 seconds

Workout Discussion

29 Jul
George Hood set a new plank record. It's over 5 hours and 15 minutes. Crazy right?!
30 Nov
Love it's

Appears In

fitness tests
Fitness Tests
bodyweight
Bodyweight
abs & core
Abs & Core

Related Workouts

Plank Challenge I
Plank Challenge I
8 mins 15 secs, Moderate
Workout I (longer)
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4 minutes, Intense
10-Min Plank Challenge
10-Min Plank Challenge
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Plank Challenge II
Plank Challenge II
12 mins 35 secs, Moderate
Plank Challenge III
Plank Challenge III
15 minutes, Moderate
Integral Planking
Integral Planking
12 minutes, Moderate
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Recommended Gear

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Workout Categories

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bodyweight

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HIIT

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