10

PLANK CHALLENGE!

Grab a pair of weights and let's challenge our core with this plank workout! 

MINUTE

Are you ready to take your plank to the next level? 

 Grab a pair of dumbbells and let's challenge take it up a notch! 

This workout will have you leaving saying, "Plank you very much!"

1

RENEGADE ROW

Engage your abdominals drawing the belly inward towards your spine.

2

PLANK TO UPRIGHT ROW

How to perform?  Begin in a plank, jump or walk to a squat. Stand and pull weights into the armpits. 

3

SIDE PLANK ARM EXTENSION

How to perform?  Come into a side plank with everything stacked. Raise the top arm overhead with the dumbbell in hand. 

4

PLANK TO CHAIR SQUAT 

How to perform?  Another name for: BURPEE + HIGH 10! 

5

MODIFIED SIDE PLANK CRUNCH

How to perform?  Begin in a modified side plank and lift the hips. Crunch the top knee towards the top elbow - engaging the side body! 

6

PLANK JACKS

How to perform?  Start in a high plank position.  Jack the feet out and in for a cardiovascular plank movement! 

SCREENSHOT THE WORKOUT 

1. Renegade Row  2. Plank to Upright Row 3. Side Plank Arm Extension 4. Plank to Chair Squat 5. Modified Side Plank Crunch 6. Plank Jacks DO IT:  30 seconds on, 15 seconds rest  Repeat x 3 sets 

This workout ends up being 10 minutes. Feeling ambitious, repeat the entire thing one more time for a 20-minute workout! 

Do this workout 2 times a week and see the change in your shoulders and core!

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