Day two! I tied my performance from yesterday in this exercise combo and made it through the first two minutes without dropping out of a plank; after that I used the 10 seconds for a true rest.
4-Minute Plank Tabata Challenge: Forearm Plank Exercises
A tabata interval structure is 20 seconds of work + 10 seconds of rest, 8 times. This tabata will be made up of four different plank exercises and you’ll go through them twice. During the 10 seconds of “rest” you can either rest OR hold a plank.
Hip Dips | Start in a forearm plank position. From here, dip your left hip down towards the ground, twisting through your waist and rotating onto the outer edge of your left foot. Chest and shoulders stay square, only below the waist rotates. Come back through center and then repeat to the right. I think of it as tracing a smooth arc shape with my hips. Just be careful not to pike the bum into the air as you come up—it comes no higher than where it’d be in a static forearm plank.
Lateral Hops | Start in a forearm plank (elbows stacked underneath shoulders). From here, hop your feet in unison to the right, back to center, to the left, and back to center. While you hop, try to hold your body in a straight line, not letting your bum pike up into the air.
Alternating Reptile Crunches | From plank, hover your right leg and crunch the right knee towards the right arm, contracting your right sidebody. Extend that leg back out, planting your foot and repeating on the left side. Continue alternating back and forth.
Jacks | You’re basically doing a jumping jack with your lower body while maintaining a plank position. Jump your feet out wide to the side and then back together. As you do these, try not to pike your hips up into the air. You want to get your heart rate up, so go as fast as you can.
If you’re a beginner, don’t brush off this workout–there are always ways to modify! You can complete it. Here are some options:
- Do the exercises in an INCLINE plank. Place your hands on a bench or other elevated surface. The higher your hands are in comparison to your feet, the easier the plank hold will be. All four of the exercises can be done with your hands on an elevated surface, so this is your best option.
- Replace the jumps with steps. For the lateral hops and jacks, just step your feet one at a time to the side instead of jumping.
If you missed Day 1 of this plank challenge, check it out HERE.
How’d this go for you? Where you able to skip any rest intervals?
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