Search Results for: plank challenge

Slider Plank Challenge (7 Mins)

Slider Plank Challenge (7 Mins) - Grab a set of sliders (or dish towels!) and give this plank challenge a try. #sliderworkout #plankchallenge #plankworkout #workoutvideo

Give this slider plank challenge a try this week! It’ll take you just 7 minutes (including a 60-second rest in the middle). It makes for a great finisher to a longer workout, or a quick way to build up a burn if you’re short on time.

Slider Plank Challenge

EQUIPMENT NEEDED

  • Pair of sliders I’m using dish towels instead. If you have carpeted floors, try DVD cases or hard-cover books.

This slider plank challenge is broken up into two, three-minute sequences. The pattern for the sequence looks like this:

MOVE A (15 sec)
A + B (30 sec)
B (15 sec)
MOVE C (15 sec)
C + D (30 sec)
D (15 sec)
MOVE E (15 sec)
E + F (30 sec)
F (15 sec)

Don’t worry if that seems confusing, it’ll make sense when you watch the preview!

The goal is to get through the whole three minutes without stopping. You’ll then rest for 60 seconds and repeat on the other side. If you need to modify, stop the video after each minute and take a quick break.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

Slider Plank Challenge (7 Mins) - Grab a set of sliders (or dish towels!) and give this plank challenge a try. #sliderworkout #plankchallenge #plankworkout #workoutvideo

Workout Breakdown

See 1:43 in the above video for a preview of the exercises.

  • Crossbody Slides
  • Crossbody Slides + Crossed Knee Tucks
  • Crossed Knee Tucks
  • Side Plank Hip Pulses
  • Hip Pulses x2 + Side Plank Knee Tuck
  • Side Plank Knee Tuck
  • Pike
  • Pike + Body Saw
  • Body Saw

Similar Workouts

If you like this slider plank challenge, check out these similar workouts:

xo Nicole

Plank Workout – Quick Challenge

Plank Workout - 2 minutes on, 1 minute off plank challenge. This quick workout video makes for a great finisher! #plankchallenge #plankworkout #workoutvideo

Post updated May 2020. This plank workout was the first ever fitness-related post on this blog. Back then, I thought all my pictures needed to have a scenic background, so I’d make my mom come with me to the beach to photograph my workouts (proof at the end of this post). My how times have changed!

When I can, I try to go back to my older workouts and revamp them. I have years and years more training experience and education now, so I find it worthwhile to tweak the sequencing of exercises to make them more effective. And of course filming a video to go along with the old workouts is a major upgrade!

Plank Workout Challenge

This plank workout challenge is two minutes on, one minute off. During the two-minute plank, you’ll go through six plank variations. Do each of the six moves for 20 seconds. Repeat entire two-minute circuit 2-3 times (I do three in the video). Also, depending on your level of fitness, you can decrease or increase the interval length. Maybe start out doing each variation for only 15 seconds.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

Plank Workout - 2 minutes on, 1 minute off plank challenge. This quick workout video makes for a great finisher! #plankchallenge #plankworkout #workoutvideo

Workout Breakdown

See 1:24 in the above video for a preview of the exercises.

  • Forearm Plank
  • Alternating Knee Bends
  • Marching Plank
  • High Plank
  • Alternating Elbow to Knee Crunch
  • Plank Jack

The plank jacks at the end are quite the challenge—woof! 😉

Similar Workouts

If you enjoyed this quick plank workout challenge, check these out:

  • Slider Plank Challenge – You’ll use sliders to build plank exercise combos. This one mixes plank and side plank variations.
  • Tabata Plank Challenges – A few years ago I did a series of 4-minute plank tabatas. Four plank variations, 20 seconds on / 10 seconds off x8.

xo Nicole

Burpee Challenge Workout

Burpee Challenge Workout - You'll build burpee variations over 2 minutes, adding on a movement every 30 seconds. Quick but tough! #workout #fitness #pumpsandiron

Hope you all had a fun weekend! Joe was out of town for a bachelor party and I absolutely relished in having the apartment to myself for a few days (lol). No Joe = clean apartment and the ability to watch all the trashy reality tv shows my little heart desires without judgement. Southern Charm came highly recommended by the Friday afternoon class I taught in Southie so I binged the first two seasons this weekend and honestly I can’t believe I’ve gone this long without having Patricia in my life. Whitney’s mom is EVERYTHING!! Also I could write a 50-page dissertation analyzing Kathryn and I know I haven’t even hit the tip of the iceberg (I’ve only seen the first two seasons so don’t spoil anything for me!!). Big shoutout for the recommendation—officially my new guilty please!

Anyway. Now that I’ve admitted to watching two entire seasons of reality tv over the weekend …

Burpee Challenge Workout



For this workout, you’ll build a burpee variation over the course of two minutes. Every 30 seconds, you add on a movement. After the two minute push, rest 30 seconds before moving onto the next burpee variation. Repeat the circuit of three burpees twice. No equipment needed!

As with all workouts, make sure you’re properly warmed up beforehand and always listen to your body, stopping or modifying as needed.

Burpee Challenge Workout - You'll build burpee variations over 2 minutes, adding on a movement every 30 seconds. Quick but tough! #workout #fitness #pumpsandiron

Workout Breakdown

Go to 1:39 in the above video to see a preview of each exercise in action.

1. Plank Jack Burpees

—Plank Hold
——Plank Jacks
———Plank Jump Jacks
————Plank Jack Burpees

2. Squat Jack Burpees

—Squat Hold
——Squat Jacks
———Squat Jump Jacks
————Squat Jack Burpees

3. Superman Burpees

—Superman Hold
——Superman Push Ups
———Superman Get Ups
————Superman Burpees

Burpee Challenge Workout - You'll build burpee variations over 2 minutes, adding on a movement every 30 seconds. Quick but tough! #workout #fitness #pumpsandiron

WEARING | Outdoor Voices leggings // Crane & Lion tank // Nike sneakers

I know any workout with the word “burpee” in it sounds like torture but I think you’ll be surprised how quickly this one goes! No equipment needed so it’s a great option if you’re traveling or short on space.

xo Nicole