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:
- 5-Min Warm Up
- 7-Min Gentle Warm Up (no jumping)
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
Beautiful setting!
🙂 Makes working out all the more enjoyable!
love your backdrop !
Thanks! Martha’s Vineyard has some beautiful beaches 🙂
no kidding. Never been there. I live in Cali though so we have some nice beaches too thankfully! lol
OMG I think I love you! Those photos are frikking awesome!
And you did all that planking in a pink top. Love it. Going to inflict some of these on my yoga students tomorrow 🙂
Haha thank you!! You’ll have to let me know how it goes 🙂
Reblogged this on Yoga in Melbourne and commented:
This lady has inspired me to do even more variations than usual on plank! Love it!
Great Plank workout! Who needs a gym!
Thanks for this!!! Loved it! I used one minute for planks and 20 reps for the other. Really good core workout.
Glad you liked it! And great modifications 🙂
I’m new to planking and so far LOVE IT! This tutorial helps even more. You’re awesome!
Thanks! There are tons of fun modifications you can do with planks–enjoy!
Love this plank workout girl! Came across your blog last week and love your interesting workouts! These planks kicked my booty, err.. arms and stomach I mean, this morning. Look forward to trying the others. xo. Brooke
Thanks, Brooke! Love hearing that you enjoyed the workout 🙂
Nicole, I just completed three sets at 20 seconds. This worked me over! I wasn’t expecting to work up quite a sweat. Should have done these when I worked out earlier! lol Keep up the great work! 🙂
Thanks, Gina! This plank combo is a surprisingly brutal one–so glad you liked it 🙂
Going to try these:)
Hope you love the workout!
HI there,
I am a register nurse and I really need to strength my core. I work with children with disabilities and I do some home care, which requires me to do some lifting. I love what I do, but I need to get myself stronger.
Well this workout is a perfect place to start with that 🙂 Hope it helps!
Just saw this via Thread Affect and when I saw the picture – I said that looks a lot like State Beach! Read down on the comments and it was!!!! A fellow Vineyarder -or Vineyard lover… 😉 Nice to see that Megan’s reach extends to more than one on the East Coast..
Can’t wait to try these – at home for now… MV beach is too cold! Thanks for the pics and details!
Too funny! I love it when people who love the Vineyard as much as I do find my blog 🙂
This was an amazing workout! I was breathing hard and fought through the weakness of quitting early. Had that “hurt so good” soresoreness for 2 days.
Woohoo! Music to my ears 🙂
You are beautiful!
Aw so nice of you! 🙂
Great core workout!! I’m going to add this into my daily gym routine from now on. Thanks!
From all sorts of ab exercises, my favorite ones are the leg raises and the various types of planks. I like doing planks because they are safe, but at the same time very effective, mainly side ones. And this is a great collection of exercises. Thanks for sharing.
Great tutorial! I am going to try and do those 3 times a week for a month and hope to see great results!
Thank you very much for the sharing!