Plankercise

Planks in all shapes, sizes, and ??? Colors? Turn your core into a piece of granite doing this whopper. Hold that contraction and breath. And when your cursing the creator, be sure to smile ;)

Exercises

Conjunto 1: 1 rodada

Plank

20 segundos

Elbow Plank

20 segundos

Plank

30 segundos

Elbow Plank

30 segundos

Rotating Elbow Plank

30 segundos

Elbows to Hands Plank

30 segundos

Plank with Toe Taps

30 segundos

Elbow Plank with Leg Lifts

30 segundos

Rest

1 minuto

Conjunto 2: 1 rodada

Left Side Plank

20 segundos

Full Plank with Leg Lifts

20 segundos

Right Side Plank

20 segundos

Elbow Plank Hop Outs

30 segundos

Right Side Plank Dips

30 segundos

Plank Lateral Walk

30 segundos

Left Side Plank Dips

30 segundos

Plank

40 segundos

Rest

30 segundos

Conjunto 3: 1 rodada

Superman Planks

30 segundos

Full Scorpion

30 segundos

Plank Bird Dog

30 segundos

Full Scorpion Elbow Plank

30 segundos

Elbow Plank with Knee Taps

40 segundos

Chaturanga

1 minuto

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