Bikini Prep/Body Sculpt Challenge: Plank Your Way to Sexy Abs: Workout 10

Hi Everyone!

This is a fun workout, that incorporates several different plank variations to strengthen and tone your core. I also included some great cardiovascular moves to increase the challenge and promote fat burning. 

This is an older workout, but I will be repeating it today. I also have two brand new videos to upload. It was a busy weekend so I am a bit behind on my posting. I am working on getting both videos up today. 

If you are building up to a plank the variations may be difficult. That's okay! Start out by holding a plank, or side plank for as long as you can until you build up to 1 minute. As your core strength and stability increases you will be able to move on to the variations. Pay attention to form. Plank is one of the most beneficial exercises you can do for your core when it is done correctly. 

Have fun! I will see you later with a brand new workout. :)
Melissa




Complete as many reps as possible during each 60 second interval. I had 10 seconds in between each exercise to rest/prepare for the next move. In any interval workout listen to your body, push yourself, but rest as necessary. You should only compete with yourself. Find your starting point, and then repeat on a different day and try to improve your reps.

1. High Knees
2. Heel Tap Plank
3. Tricep Leg Lift Plank
4. Russian Kicks
5. Prisoner Squat
6. Mountain Climber
7. Pendulum Plank (right)
8. Pendulum Plank (left)
9. Chair Pulse
10. Side Plank Hip Drop (right)
11. Side Plank Hip Drop (left)
12. Reverse Plank
13. High Knees

Plank Your Way to Sexy Abs in 13 Minutes Real Time

Hi Everyone!

This is my workout for the day. I created this workout to focus on building core strength, but it's still a full body workout. It was challenging! If you're up to it you can repeat it a second time thorough. 

The great thing about plank poses is that they utilize your entire core, strengthening you abs, obliques (love handles), and back. At the same time you are strengthening your arms, wrists and shoulders, as well as the muscles that support your vertebrae. If you have carpal tunnel syndrome you should avoid plank pose and any variations of plank. In addition, the variations that I included work your butt! 

If you are just starting out with plank pose start out slowly and work your way up to the full minute. 20-30 seconds is a great starting point for plank pose. In yoga, plank pose also prepares you for more advanced poses that require arm strength and balance. 

I hope you guys enjoy today's workout. Jesse is creating a running schedule for me so I will be sharing that on my blog as well. 

See you soon!

Melissa

Complete as many reps as possible during each 60 second interval. I had 10 seconds in between each exercise to rest/prepare for the next move. In any interval workout listen to your body, push yourself, but rest as necessary. You should only compete with yourself. Find your starting point, and then repeat on a different day and try to improve your reps.

1. High Knees
2. Heel Tap Plank
3. Tricep Leg Lift Plank
4. Russian Kicks
5. Prisoner Squat
6. Mountain Climber
7. Pendulum Plank (right)
8. Pendulum Plank (left)
9. Chair Pulse
10. Side Plank Hip Drop (right)
11. Side Plank Hip Drop (left)
12. Reverse Plank
13. High Knees