This workout will engage your core and work those abdominals. Be sure to watch your form, keeping your core engaged will help you do so. If you find yourself losing you form on the planks, only complete 2 rounds instead of 3.
45 seconds work – 15 seconds rest:
Plank Leg Lift and Taps
Mt Climbers + Push-up
Reptile Planks
Bike Abs
Scissors
| Plank Leg Lift and Tap | Start in full plank position, lift one leg of the floor (squeeze your glute to lift your leg). Cross it over the stabilizing leg, tapping the floor if you can. Bring it back up and down, and repeat with the other leg. |
| Mountain Climbers + Pushup | Come into plank with hands on ugi ball or bosu ball. Jump right foot forward toward right hand and switch legs so left leg is forward. Do this 3 times, and on the 3rd, do a pushup while your leg is still forward. Continue sequence of 3 climbers then a pushup. You should have alternating legs forward on each pushup. If you don’t have a bosu or ugi ball, place your hands on a low step. |
| Reptile Planks | Start in plank position. Lift right leg and and bend knee to right elbow. Straighten leg and lower. Repeat alternating sides.
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| Bike Abs | Lay with your legs straight and elevated slightly off the ground, hands behind your head and shoulders slightly lifted. As you crunch up bend your right knee and twist to bring your left elbow to the right knee. Lower to start and repeat to the other side, and continue alternating.
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| Scissors | Lie on back with arms at sides, palms pressing into floor, or place hands behind head. Lift both legs straight up, pressing lower back into the ground. Slowly lower your right leg down toward the ground, then scissor your legs to lower the left, and bring right up and repeat alternating. |
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