Plankercise

Planks in all shapes, sizes, and ??? Colors? Turn your core into a piece of granite doing this whopper. Hold that contraction and breath. And when your cursing the creator, be sure to smile ;)

Exercises

Set 1: 1 round

Plank

20 seconds

Elbow Plank

20 seconds

Plank

30 seconds

Elbow Plank

30 seconds

Rotating Elbow Plank

30 seconds

Elbows to Hands Plank

30 seconds

Plank with Toe Taps

30 seconds

Elbow Plank with Leg Lifts

30 seconds

Rest

1 minute

Set 2: 1 round

Left Side Plank

20 seconds

Full Plank with Leg Lifts

20 seconds

Right Side Plank

20 seconds

Elbow Plank Hop Outs

30 seconds

Right Side Plank Dips

30 seconds

Plank Lateral Walk

30 seconds

Left Side Plank Dips

30 seconds

Plank

40 seconds

Rest

30 seconds

Set 3: 1 round

Superman Planks

30 seconds

Full Scorpion

30 seconds

Plank Bird Dog

30 seconds

Full Scorpion Elbow Plank

30 seconds

Elbow Plank with Knee Taps

40 seconds

Chaturanga

1 minute

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