3-Move Plank Workout

No equipment ? No problem. This plank workout will give you a full- body burn in 15 minutes.

Instructions:

Choose three moves from the list below. Complete all 10 reps for each, and then continue on to the next one immediately. After completing all three, rest for 60 seconds, and then start over again from the top. Do four sets total ( alternating sides for single- leg exercises with every set). If you do the movements below at least three times a week consistently, you’ll start to see some serious results when it comes to core stability and total body strength.

One of the reason’s I love this workout so much is because there are so many plank variations that you won’t have to worry about getting bored. For this workout, you’ll be doing the following moves: side plank leg extenders, tabletop leg lifts, plank walks, army crawls, and plank hip lifts to knee drives.

Time: 15-30 minutes S i d e Pl a n k L e g Extenders How to:

Start in a forearm side plank with right forearm parallel to top of mat, left arm extended overhead so bicep is by ear, legs straight, and left foot on top of right.

Engage abs, squeeze glutes, keep hips forward, and drive left knee toward chest while bringing left arm down to touch toes with fingertips.

Plank Walk

How to: Start in a high plank position. Pick up right hand and foot and move them a few inches to the right, followed by left hand a foot. Now reverse the movement to return to start.

Army Crawl

How to: Start in a forearm plank with legs together and toes on glider, towel, or paper plates. While keeping hips level the whole time, pick up right forearm and move it a few inches forward, followed by left. Repeat two more times.