The Ultimate Plank Workout

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Planks engage more than 20 muscles, including your shoulders, back, arms, legs, and glutes. Even better, planks allow you to work your core without the risks of back injury and overstressed hip flexors that come with traditional sit-ups. The plank may be the ultimate core-building exercise, but here’s how you can make it so much more than that.

This is a plank workout that will shape your abs, sculpt your booty, and strengthen your upper body.

Do this workout a few times a week to build your core – the foundation for an awesome body!

Each set will burn approx. 60-100 calories.

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Warm Up

Elbow Plank Pendulum

Plank with Twist & Leg Lift

Plank Crawl

Plunge (Plank with Alternating Lunge)

Alternating Elbow Plank with Tricep Press

Side Elbow Plank Variation with Hip Dip

Plank with Single Leg Hops

Plank with Butt Kick

Plank Whips with In & Out Jumps

Reverse Plank with Alternating Leg Lifts

Side Plank with Front & Back Kicks

Side Plank with Hip Dip

Cool Down

If you enjoyed this routine, you might also enjoy these ab sculpting, core strengthening workouts that can also be done anywhere:

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Quick Ab Blaster

It doesn’t stop there. Never think about your workout again. We have over 4000 exercises and 300 training templates on gymra.com, designed to make fitness simple & fun. From short to long and featuring a wide variety of exercise styles, including HIIT, yoga, pilates, strength training, cardio, and much more. You’re sure to find what you need to reach your goals.

Sample one of our training templates here, then head to our website for more.

 

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