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Beschrijving

Welcome to the first workout of the '5 Minute Plank Challenge'! This is a fundamental core workout to get you started in the right direction! If any of the exercises are too difficult you can always do them in a kneeling position. This is the first step towards your goal of a 5 minute plank.


Exercises

Set 1: 2 rondes
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
40 seconden
Rotating Elbow Plank
Rotating Elbow Plank
40 seconden
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Rest
20 seconden
Hold for several counts before returning and switching sides.
Half Side Planks
40 seconden
Side Plank Dips
Side Plank Dips
40 seconden
Rest
Rest
20 seconden
Extended Plank Hold
Extended Plank Hold
40 seconden
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
40 seconden
Rest
Rest
35 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
1 min 30 sec


Gerelateerde Workouts

Plank Challenge I
8 min 15 sec, Gemiddeld
Workout I (longer)
4 minuten, Intens
Multi-Plank Challenge
6 minuten, Intens
Plank Challenge II
12 min 35 sec, Gemiddeld
10-Min Plank Challenge
10 minuten, Intens
Hella Planks
12 min 10 sec, Gemiddeld


Doe deze workout in Workout Trainer
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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.

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