NO EQUIPMENT, BUILT-IN TIMER 8 MIN PLANK WORKOUT 

1. ELBOW PLANK (1MIN)

2. ALTERNATING LEG RAISES (1MIN) - Start in plank position. Keep abs engaged and raise right leg off the floor until it's at about hip height. Then lower your right leg back to the floor. Repeat with your left leg. Keep alternating.

3. SLOW CROSS MOUNTAIN CLIMBERS (1MIN) - Start in a high plank position, wrists under shoulders, core engaged so body forms a straight line from heels to ankles. Bring right knee in toward left elbow, then return to starting position. Bring left knee in toward right elbow, then return to starting position. Continue to alternate.

4. SIDE PLANK (R) (1MIN) - Right forearm directly under your right shoulder. Left arm Straight up or by your side. Head in line with the spine. Both legs extended, left over right. Lift your hips as far from the floor using your core and hold

5. SIDE PLANK (L) (1MIN) - Same thing as right side plank but on the left side.

6. SHOULDER TAPS (1MIN) - Start in a plank position, with your wrists under your shoulders and feet hip width apart. Touch your left shoulder with your right hand and return to plank position. Then, touch your right shoulder with your left hand and continue alternating sides.

7. HIPS DIPS (1MIN) - Start in an elbow plank position. Rotate your hips to the right and dip your body almost to the floor. Return to the starting position and repeat on the left side. Keep alternating. 

8. REVERSE PLANK (1MIN) - Start by sitting on the floor with your legs out in front of you. Put your hands on the ground palms down just behind and outside your hips. Then push up and lift your body until it forms a straight line from head to toe. Keep your arms and legs straight and brace your abs. Just as with every type of plank, don’t let yourself droop.

MUSIC:

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