Plank It Up! Total Body Workout – The Workout Girl

Plank It Up! Total Body Workout

One of my (many) mantras is, “A plank a day keeps the body sex-aaay.”  And it’s true.  Plank-based exercise moves are truly total body workouts:  You need to use your core to maintain your balance, and your body weight provides natural resistance to help tone your arms and legs.  Here’s an extra fit tip:  If you’re ever short on time and can’t squeeze in a workout one day, hold a forearm plank position for just 60 seconds to help keep your body toned.   Now let’s attack this plank-based workout to tone and shape your entire body before Summer:

Know Before You Go

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.

It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be a lot easier.

Equipment:

-nada! just you!

Circuit 1 – Do 3x through.

A) The “Forearm Plank” –  Let’s start with a basic plank position hold.  Begin in a position as if you are going to do a push up.  Your body should be straight.  (Keep your butt down!)  Then, bend your elbows to lower onto your forearms.  All your weight should be supported by your toes and your forearms.  Hold this position for 30 seconds.

B) The “Butt Blaster Plank” – Begin in forearm plank position as before.  Holding this position, bend your right knee to flex your heel toward the ceiling without moving your hips. With control, lower your right knee to just above the ground, and then lift it back up.  Repeat 15x, and then switch knees and repeat 15x more.

C)  The “Yo Yo Plank” – Begin in a position as if you are going to do a push up.  Then, bend first your right elbow to lower onto your right forearm, and then bend your left elbow to lower onto your left forearm.  Next, unbend your right elbow and put your right hand on the ground, and then unbend your left elbow and put your left hand on the ground.  You should again be in a position as if you are going to do a push up.  Repeat 12x.

circuit 1

Circuit 2 – Do 3x through. 

D)  The “Bent Knee Plank” – Begin in a position as if you are going to do a push up.  Bend your right knee towards your chest and try to touch your right elbow with your right knee.  Unbend your knee to return to push up position.  Then, bend your left knee and try to touch your left elbow with your knee.  Unbend your knee to return to push up position.  Repeat 12x each leg, alternating legs.

E) Repeat The “Bent Knee Plank,” except this time try to touch the opposite elbow when you bend your knee (i.e. try to touch your left elbow when you bend your right knee).

F) The “Balance Buster Plank” – Begin in a position as if you are going to do a push up.  Simultaneously extend your left arm out in front of you and lift your right leg behind you towards the ceiling.  Focus on maintaining your balance!  Return to push up position.  Then, simultaneously extend your right arm in front of you and lift your left leg behind you.  Repeat 12x each side, alternating sides.

circuit 2

Circuit 3 – Do 2x through.

G) The “Side Plank” – Begin in a position as if you are going to do a push up.  Rotate your torso 90 degree to the right so you are facing the wall.  Stack your right leg on top of your left.  Lift your right arm towards the ceiling.  All your weight should be supported by your left arm and your feet.  Return to push up position.  Repeat by rotating to your left, stacking your left leg on your right, and raising your left arm towards the ceiling.  Repeat 12x each side, alternating sides.

H) The “Leg Lift Plank” – Begin in a position as if you are going to do a push up.  Rotate your torso 90 degrees to the right and do a side plank, as you did before.  Holding this position, lift your right leg up towards the ceiling, and then slowly lower it to just above your left leg.  Repeat 12x.  Return to push up position, and rotate your torso 90 degrees to the left and do a side plank to the left.  Holding this position, lift your left leg up towards the ceiling, and then slowly lower it to just above your right leg.  Repeat 12x.

I)  The “Walk Out Plank” – Begin by standing on your mat.  Lower into a squat and place your hands on the ground in front of you.  ‘Walk’ your hands out in front of you until you are in a position as if you are going to do a push up.  Now do 1 push up.  Then, ‘walk’ your hands back towards your feet and stand up.  Repeat 12x.

circuit 3


Fitness Tip of the Day

Did you know that your workout clothes can actually hinder your workout performance? Click here to find out what fitness gear you should be wearing during your workout (and which gear to avoid!).   Click here to read more stories on Giuliana Rancic’s FabFitFun.

 

xoxo,

Workout Girl

 

Discussion

2 Responses to “Plank It Up! Total Body Workout”

  1. I need some serious help toning my stomach. I have this baby pouch/C-section pouch that I am having a hard time losing. What can I do to get rid of it quickly?

    Posted by Melissa | April 30, 2013, 8:35 am
  2. Great information. Lucky me I recently found your website by accident (stumbleupon).

    I have saved as a favorite for later!

    Posted by find out more about truth about abs here | May 4, 2013, 10:41 pm

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