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

4-Minute Plank Tabata Challenge (Day 4): Slider ExercisesComing at you a little later in the day with our next plank tabata challenge! We’ll use sliders for these (dish towel works, as do Swiffer dust pads). Before I get to the workout though, I want to share a bit about my upcoming weekend.

I am beyond excited to be attending revitalize in Arizona! Revitalize is mindbodygreen’s invite-only annual event/retreat that brings together wellness leaders from around the world and I have absolutely no place being among them but you bet your ass I said “YES!!” when invited. 😉 I can already tell it’ll be a humbling, inspiring and transformational weekend for me. I’ll share all the details on the blog next week but if you want it in real time, follow me on Snapchat or Instagram (@nicoleperr on both).

4-Minute Plank Tabata Challenge: 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. If you choose to hold, you can do so from your hands or forearms.

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

Wide Forearm Bear | Start in a forearm plank position with your feet wider than hip’s distance apart. From here bend you knees, sliding them forward towards the outsides of your triceps and straighten them back out to your starting plank position. It’s ok for you bum to be a couple inches higher than your shoulders given your down on your forearms, but don’t pike the butt into the air.

Corkscrew | Start in a plank position with your feet on sliders or a dish towel. From here, bend your knees and slide them towards the right elbow, twisting from the waist. Slide back to plank and then crunch the knees in towards you left elbow, again twisting through the waist. As you crunch side to side, try to keep your hips at shoulder height (don’t sit your bum down towards your heels; you want the target oblique engaged and holding your hips up).

High Plank to Pike | Start in a plank position with your feet on a towel. Keeping your legs straight, pike your hips up into the air, bringing your body into an upside down “v” shape. Try to keep your heels lifted as you do this, sliding on the balls of your feet. Once you hit your peak (if you have tight hamstrings, you may not be able to get your hips up very high—that’s ok!), slowly lower back down into plank position.

Sliding Crossbody Mountain Climbers | Start in a plank position with hands stacked under shoulders and each foot on its own slider or dishtowel. Slide your right knee across your body towards your left elbow, trying to make physical contact between the two if you can. Slide the right foot back into your high plank and then repeat on the other side, left knee to right elbow. You want the pace to be quick.

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

WEARING | Alo Yoga Goddess Ribbed Leggings // Sweaty Betty tank (old, shop current selection HERE) // Champion Absolute Sports Bra

Enjoy your evening! If you’ve been following along at home, let me know which day of the challenge you’ve found the hardest. I actually thought today’s was a bit easier than the other three? Anyone else?

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4-Minute Plank Tabata Challenge (Day 3): Forearm + High Plank Exercises

4-Min Plank Tabata Challenge (Day 3) - Forearm & High Plank ExercisesWoop! Progress! I was able to get through this one only taking two of the optional rest intervals. I decided to pair this sequence with cardio for my day’s workout and wanted to share the breakdown with you guys in case you’re looking for some ideas:

  • 4-min plank tabata (filmed it)
  • 2-mile run, moderate pace
  • 2-min plank tabata (went through the four exercises once instead of twice)
  • 1-mile run, fast pace
  • 2-min plank tabata (went through the four exercises once)

4-Minute Plank Tabata Challenge: Forearm + High 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. If you choose to hold, you can do so from your hands or forearms.

4-Min Plank Tabata Challenge (Day 3) - Forearm & High Plank Exercises

Forearm Plank Starfish March | Start in a forearm plank position. In unison, step your right foot and right forearm out to the side so that you’re in a wide, starfish-esque plank position. March them back to starting position and repeat to the left.

Marching Plank | You’re essentially just moving from low plank to high plank, up and down. Starting in a forearm plank position, press up into a high plank, one hand at a time. Reverse the movement when you’re in a high plank, lowering onto one forearm at a time. Important form notes:

  • Hands under shoulders, not in front. As you do these, think about keeping your shoulders stacked directly over whatever joint is on the floor (wrist in high plank, elbow in forearm plank). As you fatigue, the tendency is to have your hands far in front of your shoulders so that it’s easier to get back down to your forearms—don’t do this!
  • Hold your hips level. Instead of shifting your body weight and rocking the hips to the forearm side as you move up and down, stabilize through the core and hold the hips level. To do this, the arms need to work harder, elbows bending deeper (like when you do a push up).

Alternate your lead hand. Your body will want your dominate side to lead on this (from forearm plank: right hand presses up, left hand comes up, right forearm lowers down, left forearm comes down). Switch it up next time through so that your left side then leads the way.

Arm Slides (R then L) | Start in a plank position with wrists aligned underneath shoulders, abs engaged and spine straight. From here, lift your right leg and bend your right knee in towards your right wrist, making physical contact if possible. From this starting position, you’re going to slide your knee up and down your arm, zipping it towards your armpit as you pull your abs in and round your back slightly up towards the ceiling (think of a mini-cat stretch) and then sliding it back down to the wrist. At the bottom, you want the knee at a hover; try not to rest it on the floor. The goal is to keep the knee lightly touching your arm the whole time, but just keep the knee pulled in as close to the arm as possible.

The first time you go through the four exercises, focus on your right side when you do this one. Do the left side during your second time through.

Jump-Jacks | Start in a plank position with hands aligned underneath shoulders. Jump both feet up towards your hands and then quickly back to a plank. Then jump feet out to the sides (like a horizontal jumping jack) and quickly back together. When doing the “jack” part of this move, try to hold a strong plank alignment with your upper body—don’t let your butt pike up into the air or hips sag downward.

4-Min Plank Tabata Challenge (Day 3) - Forearm & High Plank Exercises

WEARING | Lululemon tank (old, shop current selection HERE) // Leggings c/o Eddie Bauer (sold out in this color but Movement Capri available in black)

If you missed the start of this challenge, check out DAY 1 and DAY 2.

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4-Minute Plank Tabata Challenge (Day 2): Forearm Plank Exercises

4-Minute Tabata Plank Challenge (Day 2): Forearm Plank ExercisesDay 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.

4-Min Plank Tabata Challenge (Day 2): Forearm Plank Exercises

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.

4-Minute Tabata Plank Challenge (Day 2): Forearm Plank Exercises

WEARING | Head-to-toe outfit c/o New Balance: TankSports BraLeggings (<–obsessed with these, so flattering to the booty!) – Sneakers

Beginner Modifications

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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Links to outfit details are affiliate. I appreciate your support!