Name: Playbook - Ida Jemina - Plank challenge
Uploaded: 2023-12-11T13:22:07.331Z
Duration: 10 min
Description: Plank challenge

Kiki

Natalie

Melissa

I love working down the clock! Great ab challenge!

Jacquelyn

Jos tällä ei herää, kun heti herättyään tekee niin ei millään! 💪💪🥵😁

Janika

Wooooah first time doing this one and I looooove it 🥵 🔥 I feel each move and f curse I love the third round only 15 lol amazing as usual ✨

Isa Flores

Great about workout! Get the shoulders as well 🥴

Kristie

who would have thought 15 secs would feel so long 😅

Minna

I was too early for the Tuesday workout so did this one. I’ll do the Tuesday one later in the week.

Huh! Ajattelin tehdä kevyen pikku iltajumpan. Eka tiistain tikapuut ja päälle tämä lankku, matto hiestä märkänä😅

Kirsi

Luna

Rebecca Iredale

Piia

Maja

Joanna Muscat

How come this core is so weak?! This was harder than I thought. So will be my core, too, if I just keep up and try my Best.

Tiina Ko

Irina

Jenna

This as a finisher after an upper body session🥵 my shoulders are on🔥

İrem Yeşiltepe

Marilyn

This plank challenge has been super popular! 🔥😍 Let’s go!

Each round of the circuit adjusts the time under work
Round 1 - 45 seconds
Round 2 - 30 seconds
Round 3 - 15 seconds

No rest between exercises. Only rest between circuits for 1 minute

1️⃣  Plank Jacks
2️⃣  Plank with Knee Touch
3️⃣  Plank with Crossbody Crunches 
4️⃣  Plank with Knee Taps

Each round of the circuit changes time under work 
Round 1 - 45 seconds
Rest between circuits for 1 minute

- Take a plank position
- Like the motion of a jumping jack, jump your legs wide and then back together
- Jump as quickly as you want, but keep your pelvis steady and don't let your booty rise toward the ceiling
- Focus on keeping your core static and tight

Plank Jacks

- Take a plank position
- Touch the opposite knee while lifting your booty
- Make sure you work both sides
- Focus on keeping your core static and tight

Plank with Knee Touch

-Assume plank position and move one knee towards your opposite elbow
-Return to plank position and repeat with opposite knee
-Focus on keeping your core static and tight

Plank with Crossbody Crunches

-When in the plank position, begin by dropping one knee towards the floor
-Return to starting position and repeat with opposite knee
-Continue in constant motion until time

Plank With Knee Taps

Circuit plank challenge Round 1

Each round of the circuit changes time under work 
Round 2 - 30 seconds
Rest between circuits for 1 minute

- Take a plank position
- Like the motion of a jumping jack, jump your legs wide and then back together
- Jump as quickly as you want, but keep your pelvis steady and don't let your booty rise toward the ceiling

Plank with Knee Taps

Circuit plank challenge Round 2

Each round of the circuit changes time under work 
Round 3 - 15 seconds
Rest between circuits for 1 minute

Plank challenge

Community

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