Oh man was it overly ambitious of me to think I’d get up two plank challenge posts on the weekend while in Arizona at a wellness retreat (lolzzz nice try, Nicole). I have so much content for you guys from revitalize as well as new full-body workouts and other posts, but first I have to share the last two plank tabatas dammit!!
4-Minute Plank Tabata Workout: Forearm Slider 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.
You’ll need sliders for this workout. Dish towels work well, too, if you have hardwood floors.
Forearm Plank to Pike | Start in a forearm plank position with your feet on the sliders. Keeping your legs straight and heels lifted, pike your hips up into the air, bringing your body into an upside-down V shape. Slowly lower back down to plank. If you have tight hamstrings, you may not be able to get your hips up very high–that’s ok!
Army Crawl | Put your feet on a towel and get into a plank with your forearms at the end of an exercise mat. Army crawl your way up the length of the mat, one forearm in front of the other, maintaining the plank position as you slide forward. When you can no longer go any farther forward, reverse the motion, crawling your forearms backward towards the starting edge of the mat. As you move, try to keep your hips level in a plank. They’ll want to dip side to side with each step of the forearms; use your core strength to stabilize them.
Beginners: you can do these from your knees, just make sure to add an extra towel for padding.
Low Corkscrew | From a forearm plank, you’re going to bend your knees in towards your right arm, twisting through the waist. Extend back out to plank and then repeat, twisting your knees in towards the left arm. Your hips will be a few inches higher than your shoulders as you bend the knees, but try to get them back to a level height when you extend back out to plank.
Saw Jacks | From forearm plank, start by sliding your feet out wide to the sides and then back to center, keeping your hips level with the shoulders. From here, saw your body back and forth, hinging from the shoulders and maintaining your neutral spine. This part is hard! You may only be able to rock back an inch or two–that’s ok!
Ok–one day to go! Then I’ll officially be all planked out and ready to switch up the workouts for you guys. 😉
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