Kostenloses intensives Training

Multi-Plank Challenge

Intensiv Duration 6 minutes

Zielbereiche: Core

Ausrüstung: Exercise Mat

Tags

Körpergewicht Trainings Bauch- und Kern-Workouts

Beschreibung

This challenge is guaranteed to be exactly that...CHALLENGING! We don't expect most of you to finish it on the first attempt but we encourage you to regularly work on it until you do! For those of you who do it on the first try, you may want to look into training for the plank world record of 1:20:07 (hrs:mins:secs) and give the great George Hood a run for his money!

Exercises

Satz 1: 1 Runde

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

Plank

30 seconds

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

Elbow Plank

30 seconds

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

30 seconds

Full Plank with Leg Lifts

Full Plank with Leg Lifts

30 seconds

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

30 seconds

Plank Lateral Walk

Plank Lateral Walk

30 seconds

Upward Plank

30 seconds

Side Plank Dips

Side Plank Dips

30 seconds

Dolphin Dog

30 seconds

Then, hop back to your starting position.

Plank Hop Outs

30 seconds

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

Plank

30 seconds

Return and repeat.

Tricep Dips

30 seconds

Workout Discussion

29 Jul

George Hood set a new plank record. It's over 5 hours and 15 minutes. Crazy right?!

30 Nov

Love it's

Erscheint in

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10-Min Plank Challenge

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Plank Challenge III

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Mache dieses Workout in Workout Trainer

✓ Folge den Schritt-für-Schritt-Multimedia-Workouts

✓ Integrierte Smartwatch & Herzfrequenzmonitor Erfahrung

✓ Sammle Punkte, tritt auf der Bestenliste an, bleib motiviert!

✓ Planung, die zu deinem vollen Terminkalender passt

Training aufzeichnen

Empfohlenes Equipment

Mache dieses Workout mit der besten Trainingsausrüstung. Wir empfehlen die Verwendung eines Bluetooth-Brustgurt-Herzfrequenzmessers oder einer Smartwatch für eine optimierte Trainingsoptimierung und Leistungsverfolgung.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Workout Kategorien

Vorgestellt

Gewichtsverlust

Bauch & Kern

Körpergewicht

YouTube

Von der Community erstellt

Gewichtheben

HIIT

Kardio

Toning

Ganzkörper