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Gemiddelde Workout

Plank It

Gemiddeld   22 minuten

Doelgebieden: Core

Uitrusting: Exercise Mat

James Cummings
 		    Toegevoegd door James Cummings
Plank It
Tags
Lichaamsgewicht Workouts Buik & Core Workouts

Exercises

Set 1: 1 ronde
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 seconden
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
30 seconden
Plank with Toe Taps
Plank with Toe Taps
30 seconden
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconden
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 seconden

Set 2: 1 ronde
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
45 seconden
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
45 seconden
Plank with Toe Taps
Plank with Toe Taps
45 seconden
Plank with Shoulder Taps
Plank with Shoulder Taps
45 seconden
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
45 seconden

Set 3: 1 ronde
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
1 minuut
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
1 minuut
Plank with Toe Taps
Plank with Toe Taps
1 minuut
Plank with Shoulder Taps
Plank with Shoulder Taps
1 minuut
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minuut

Set 4: 1 ronde
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
45 seconden
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
45 seconden
Exhale and crunch up. Extend your arms up and reach them toward your shins.
Ab Curls
45 seconden

Set 5: 1 ronde
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
45 seconden
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
45 seconden
Exhale and crunch up. Extend your arms up and reach them toward your shins.
Ab Curls
45 seconden

Set 6: 1 ronde
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
45 seconden
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
45 seconden
Exhale and crunch up. Extend your arms up and reach them toward your shins.
Ab Curls
45 seconden

Set 7: 1 ronde
Long And Lean
Long And Lean
30 seconden
Lying Knee Folds
Lying Knee Folds
1 minuut
Lying Torso Twists
Lying Torso Twists
1 minuut
Knee Hugs
Knee Hugs
1 minuut

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Training loggen
Aanbevolen Uitrusting

Doe deze workout met de beste trainingsapparatuur. We raden aan om een bluetooth borstband hartslagmonitor of een smartwatch te gebruiken voor meer trainingsoptimalisatie & prestatietracking.

Toon Meer

Trainingscategorieën

Uitgelicht

Uitgelicht

weight loss

Gewichtsverlies

abs & core

Buikspieren & Core

bodyweight

Lichaamsgewicht

youtube

YouTube

community created

Door de Gemeenschap Gemaakt

weightlifting

Gewichtheffen

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Volledig Lichaam

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