A plank variation workout is incredibly effective for building strength, stability, and endurance.
Give this one a try.
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Adding variations like side planks, plank jacks, orforearm plankskeeps your routine dynamic and targets different muscle groups.
certified personal trainer, lead group fitness instructor atEquinox, and creator of the fitness platformOrriors
Planks are adaptable to all fitness levels, require no equipment, and deliver maximum results in minimal time.
This efficient workout includes a warmup and six strength-based exercises.
The warmup
Do each exercise for 30 seconds.
Walkout
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Worlds greatest stretch (alternating sides)
3.
Cat-cow pose (Bitilasana Marjaryasana)
4.
Deep squat with thoracic twist (alternating sides)
5.
Hamstring sweep (alternating sides)
6.
Jumping jack
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certified personal trainer, lead group fitness instructor atEquinox, and creator of the fitness platformOrriors
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The workout
Youll need a hand towel and resistance band to complete this workout.
Perform each exercise one time through, then rest for 60 seconds before moving on to the next round.
Do 2-4 rounds total.
Figure-7 plank
Do a standard high plank.
Sprinter sit-up
Do a bicycle crunch.
Eccentric sliding hamstring curl (single side)
5.
Half-kneeling single-arm row with resistance band with pulse (each side separately)
6.
Twist jump to plank
Slow the move down or take out any jumping.
you’re free to also do a plank on your knees.
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