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Multi-Plank Challenge

Intenso   6 minutos

Áreas Alvo: Core

Equipamento: Exercise Mat

Multi-Plank Challenge
Tags
Treinos com Peso Corporal Treinos para Abdômen e Core
Descrição

This challenge is guaranteed to be exactly that...CHALLENGING! We don't expect most of you to finish it on the first attempt but we encourage you to regularly work on it until you do! For those of you who do it on the first try, you may want to look into training for the plank world record of 1:20:07 (hrs:mins:secs) and give the great George Hood a run for his money!

Exercises

Conjunto 1: 1 rodada
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 segundos
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 segundos
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
30 segundos
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 segundos
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
30 segundos
Plank Lateral Walk
Plank Lateral Walk
30 segundos
Upward Plank
Upward Plank
30 segundos
Side Plank Dips
Side Plank Dips
30 segundos
Dolphin Dog
Dolphin Dog
30 segundos
Then, hop back to your starting position.
Plank Hop Outs
30 segundos
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 segundos
Return and repeat.
Tricep Dips
30 segundos

Workout Discussion

29 Jul
George Hood set a new plank record. It's over 5 hours and 15 minutes. Crazy right?!
30 Nov
Love it's

Aparece em

fitness tests
Testes de Fitness
bodyweight
Peso Corporal
abs & core
Abdômen & Core

Treinos Relacionados

Plank Challenge I
Plank Challenge I
8 mins 15 segs, Moderado
Plank Challenge II
Plank Challenge II
12 mins 35 segs, Moderado
Workout I (longer)
Workout I (longer)
4 minutos, Intenso
10-Min Plank Challenge
10-Min Plank Challenge
10 minutos, Intenso
Plank Challenge III
Plank Challenge III
15 minutos, Moderado
7MIN Plank Challenge
7MIN Plank Challenge
9 mins 29 segs, Intenso
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✓ Ganhe pontos, compita no ranking, mantenha-se motivado!
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Equipamento Recomendado

Faça este treino com o melhor equipamento de exercício. Recomendamos o uso de um monitor de frequência cardíaca de tira peitoral bluetooth ou um smartwatch para mais otimização de treinamento e acompanhamento de desempenho.

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Categorias de treino

Destaque

Destaque

weight loss

Perda de Peso

abs & core

Abdômen & Core

bodyweight

Peso Corporal

youtube

YouTube

community created

Criado pela Comunidade

weightlifting

Levantamento de Peso

interval timers

HIIT

cardio

Cardio

toning

Tonificação

full body

Corpo Inteiro

Mais: Corrida, Yoga & Pilates, Testes de Fitness, Braços, Bumbum & Pernas, Alongamento, Força, Ciclismo, Aquecimento, Desaquecimento, Meditação & Respiração, Baixo Impacto, Caminhada, Escalada, Resistência, Kickboxing, Dança, Focado em Mulheres, Focado em Homens, Focado em Idosos, Problemas de Saúde, Sazonal, Pro, Grátis