4-Min Plank Tabata Challenge (Day 7): Sliding High Plank Exercises

4-Minute Plank Tabata Challenge (Day 7): Slider ExercisesThe final day hath cometh! Did anyone do all seven of these tabatas? Let me know in the comments which was your favorite/hardest/easiest. I’m excited because I finally invested in a pair of real sliders and I can stop using dish towels. I went with these because they’re double-sided and work on both hardwood and carpet. $16, free shipping with Amazon Prime, done. Totally worth it.

4-Min Plank Tabata: Sliding 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. If your wrists need a breather, feel free to hold the plank from your forearms.

You’ll need sliders for this workout. Dish towels work well, too, if you have hardwood floors.

4-Minute Plank Tabata Challenge (Day 7): Slider ExercisesBear | Start in a plank position with your feet on a towel. Keeping your hips level with your shoulders, back flat, slide your feet forward, bending your knees in towards your elbows. Slide feet back out, straightening your legs into plank position. Two most common errors while doing this are lifting the booty up as your feet slide in and letting the low back arch down towards the floor. Pull your abs in tight the whole time, maintaining a flat back.

Windshield Wiper Slides | From a high plank position, you’re going to slide (it may require a light hop) both feet up and over to the outside of your right hand. Staying as light on the feet as possible, slide/hop back to center plank. Repeat to the left.

Single-Leg Sliding Mountain Climbers (Isolate One Side)| Start in a high plank with your right foot on a slider and your left leg straight and hovering. Keeping the left leg hovering the entire time, do mountain climbers, driving or sliding one knee into your chest while the other is extended and then alternating. This isn’t just a core challenge, your slider leg will be fired up as well!

You’ll do just the right side the first 20-second interval. Do just the left side the next time you come to the exercise.

Sliding Kickthroughs | From high plank, slide your right foot across your body and over to the left, straightening out your leg and swiveling through the hips. Bring it back to center and repeat with the left.

4-Minute Plank Tabata Challenge (Day 7): Slider Exercises

WEARING | leggings & tank c/o Sweaty Betty (tank is old–shop current here)

I want to draw special attention to my leggings because Sweaty Betty is hosting a kickass giveaway to celebrate the launch of them. You can enter to win $1000 in activewear HERE–holler! These new Power leggings are meant to be versatile and fitting for a wide range of activities. As with all SB leggings I own, the waistband is high, wide and comfortable and the print is super fun. Love them! Check out the whole collection of Powers.

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4-Min Plank Tabata Challenge (Day 6): Forearm Slider Exercises

4-Minute Plank Tabata Challenge (Day 6): Sliding Forearm Plank ExercisesOh 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. 4-Minute Plank Tabata Challenge (Day 6): Sliding Forearm Plank Exercises

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!

4-Minute Plank Tabata Challenge (Day 6): Sliding Forearm Plank Exercises

WEARING | Fabletics leggings (get your first outfit for $25) // Soybu tank (sold out but love this flowy tee from them) // Champion bra

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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4-Minute Plank Tabata Challenge (Day 5): Full-Body

4-Minute Plank Tabata Challenge (Day 5) - plank exercises that engage the whole bodyHello from the air! I’m on my way to Arizona for revitalize (so pumped!). For today’s plank challenge, we’re getting the low body in the mix. In some ways this can admittedly make it a tad bit easier for the core because legs can absorb more of the work, but that’s ok! It’s challenging in a different way and the explosive movements of the leaping mountain climbers and wide plank jumps get the heart rate way up there. I was STRUGGLING those last 20 seconds.

Plank Tabata Workout

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. If you choose to hold, you can do so from your hands or forearms. 4-Minute Plank Tabata Challenge (Day 5) - plank exercises that engage the whole body

Forearm Plank Leg Lifts | From a forearm plank, lift the right foot off the floor a few inches, keeping the leg straight and squeezing into the base of your seat. Replace it and then repeat on the left. As you do these, make sure you’re not arching your low back down to the floor. It’s better to not get your leg as high and keep the spine neutral. Below shows the difference: Leg Lifts in Forearm Plank - correct vs. incorrect form. Don't let the low back arch towards the ground; maintain a neutral spine. This might mean your range of motion is smaller--that's OK!

Leaping Mountain Climbers | These are like mountain climbers meet jump lunges. Start in a high plank position and bring  your right foot to the floor outside your right hand. From here, jump your feet up, switching in midair and landing back in a plank with the left foot outside the left hand. You want to stay light on your feet and keep the pace up. Instead of hanging out in that plank-lunge, think of springing off the foot as soon as it lands.

Corkscrew Kick-throughs ISOLATE ONE SIDE | From a high plank position, crunch your right knee in towards your chest as tight as you can. This is your starting position. From here, you’re going to swivel your hips, twisting waist-down towards the left. Kick your right leg through the space between your left hand and foot. You want the leg straight but hovering off the floor. Reverse the movement, bending the right knee and swiveling back to center. The goal is to keep the right foot off the floor the entire time, but if you need to modify just rest it on the ground for a moment when you kick the leg straight.

The first time you do these, do just the right for the entire 20 seconds. The second time you do these, do just the left.

Wide Plank Jumps | From a high plank position, you’re going to jump your feet wide outside your hands and then quickly back to plank. You don’t want to shift all your bodyweight into your feet when you land in the frog-leg position so keep your hands on the ground and keep the pace quick. If you need to pause, pause in a plank. 4-Minute Plank Tabata Challenge (Day 5) - plank exercises that engage the whole body

WEARING | Spiritual Gangster tank (old but I found it on Amazon and you can shop their current selection here) // Booty By Brabants leggings // Nike TR Flex Supreme sneakers

Enjoy the day and your weekend! My intent is to post the last two workouts in this series tomorrow and Sunday but I also want to soak in every moment of revitalize that I can so … we’ll see if anything gets posted. 😉

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