Name: Playbook - Leticia Martinez - 15 Minute Plank Push 🔥
Uploaded: 2023-12-03T23:39:02.117Z
Duration: 15 min
Description: 15 Minute Plank Push 🔥

A 15 minute core workout thats goings to hit every part of your core! we will be implementing variety of planks😊

In this first circuit you will complete all exercises before resting about 15 seconds! the goal is to complete 3 rounds🥳

Commandos can help in improving your balance and stability. 2. The exercise can help in strengthening your chest, arms, shoulders and core, all in one! Take your time coming down to your forearms. The goal is to remain controlled and to not rock your hips open.

Commandos

Perform high planks by getting on all fours and placing your hands directly beneath your shoulders. Straighten your legs to lift your knees off of the floor. Keep your neck in a neutral position as you hold yourself up on your hands and toes. Keep your upper body and lower body in a straight line.

Tall Plank Hold

Performed from a plank position, you'll alternate bringing one knee to your chest, then back out again, speeding up each time until you're "running" against the floor. While the move sounds simple, mountain climbers exercise almost the entire body and raise your heart rate.

Mountain Climbers

Plank Push Circuit!

In this last block you will complete all exercises before resting 15 seconds! the goal is to complete 3 rounds 🔥

The plank is a bodyweight exercise which involves holding the trunk part of your body in a straight line off the ground. The static exercise engages multiple muscle groups at the same time which makes it extremely effective at strengthening your core, whilst also working the shoulders, arms and glutes.

Plank Hold

Begin in a side elbow plank on your left side with straight legs and your feet stacked.
Inhale and lower your pelvis to the floor, so your left hip hovers just off the floor.
Exhale and press up through your left waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.
This completes one rep.

Side Plank Dips (left)

Begin in a side elbow plank on your right side with straight legs and your feet stacked.
Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor.
Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.
This completes one rep.

Side Plank Dips (right)

Jump both feet out wide to each side as if you were doing a horizontal jumping jack. Stay in plank position as you quickly jump your feet back together. Continue to jump back in and out. Keep your back flat and don't let your hips drop throughout the entire movement.

15 Minute Plank Push 🔥

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