The Fit Girl With Curls
  • About Me
  • Blog
  • Train With Me
  • Testimonials
  • Social
  • Contact

Planks galore

This work out is great for strengthening your core and upper body.  This will put work on your arms.
When you get to section 2, make sure that you go through all the exercises one time before doing the next repetitions for each activity.  This will allow rest for your arms.  I would recommend breaking in between each section, but if needed, take a break. Do what your body will allow, but don’t cheat yourself if you know you can push it. I would like you to try and finish the whole workout, so make that your goal.

(This workout does not require weights, and can be done just about anywhere, the home, the gym, or the park...)

Warm up                                                                                                                                                                   

Exercise

Standing Leg Kick

Standing Leg Twist

High knees

Sumo Knees

Burpies

Push ups

Weights

BW

BW

BW

BW

BW

BW

Repetitions

12

12

20 Seconds

20 Seconds

10

10

Sets

2

2

2

2

2

2

Section 1                                                                                                                                                               

Squat with sumo lift

Body hops (center only)

Mountain Climbers

Rowers

Sit ups
BW

BW

BW

BW

BW
20

6

15 Seconds

20

20
2

2

2

2

2

Section 2                                                                                                                                                                

Plank on Forarms

  • (Abduct Leg)
  • (Leg Lifts)
  • (Oblique Hops)

Seated Wake up daddy
Regular Crunch
90 Degree Crunch
Toe touches

Plank in Push up Pos.

  • (Up Up, Down, Down)
  • (Arm Lifts)
  • (Forearm plank- rocks)

C-Twist
C-Crunch
Leg Lifts
BW


    BW
    BW
    BW

BW
BW
BW
BW

BW


    BW
    BW
    BW


BW
BW
BW
20 Seconds


    10
    10
    15 seconds

20
20
20
20

15 Seconds


    10 Seconds
    10
    20


20
20
10
2


2
2
2

2
2
2
2

2


2
2
2


2
2
2

Section 3                                                                                                                                                                 

Plank
Superman Holds
Bridge
6 Inches
BW
BW
BW
BW
15 Seconds
15 Seconds
15 Seconds
15 Seconds
1
1
1
1
Powered by Create your own unique website with customizable templates.
  • About Me
  • Blog
  • Train With Me
  • Testimonials
  • Social
  • Contact