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
