Advanced Workout #16    |    Back + ABS/CORE

EQUIPMENT NEEDED:
• Stopwatch (use your smartphone/iPhone)
• 2-Dumbbells  |  Free Weights  |  Kettlebells  |  ANY two objects that are the SAME weight (ie. gallons of water)
​• 1/2 to 1 gallon of water

Warm-Up:

NEVER EVER SKIP YOUR WARM-UP 
Pick ANY cardio-based activity below to warm up for 12 minutes:

(a) Speed Walk OUTSIDE or on TREADMILL —  1 minute moderate, 1 minute FAST
(b) Get on an elliptical — 1 minute moderate, 1 minute FAST
(c) Go for a 12 minute JOG (do NOT run) — every quarter mile (.25) PICK UP your pace    **Use Nike Running App**
(d) Jumprope for 12 minutes straight — 30 seconds moderate, 30 seconds FAST (NONSTOP)
(e) Get on the Stair Master for 12 minutes -- (alternate) 30 seconds single step, 30 seconds every other step

Main Workout Outline: (see below for pictures + instructions)

 /PART 1: Complete 5 Rounds with HEAVY WEIGHT <<< this is KEY since reps are low

(1.) Bent Over Dumbbell Row (pause at top) — 10 Left Arm, 10 Right Arm
          FOREARM PLANK Hip Dips — 45 seconds
(2.) Dumbbell Pull Overs — 10 Reps
          PALM PLANK Hip Dips — 45 seconds
(3.) Bent Over Row (on bench or chair) — 10 Left Arm, 10 Right Arm
          FOREARM PLANK Hip Dips — 45 seconds
(4.) Single Arm Reverse Fly — 10 Left Arm, 10 Right Arm
          PALM PLANK Hip Dips — 45 seconds

​*Rest 1 minute*

••••••••••••••••••••••••••••••••••••••••••••••••••••••••••

/PART 2: Complete 60 Seconds of EACH Plank Variation (2 ROUNDS ONLY)

(1.) Basic Plank (elbows and toes) — 60 seconds
(2.) Squeeze Plank — 60 seconds
(3.) Rocking Plank — 60 seconds
(4.) Hip Rotation Plank — 60 seconds
(5.) Hip Lift Plank — 60 seconds
(6.) Side Toe Tap Planks — 60 seconds
(7.) Plank to Pike — 60 seconds
(8.) 1-Leg Supported — 60 seconds
(9.) 1-Leg Unsupported — 60 seconds
(10.) Forward Hand Tap Planks — 60 seconds
(11.) Arm Raise Planks — 60 seconds
(12.) 2-Point Plank Unsupported — 20-30 seconds
(13.) Up Downs — 60 seconds
​(14.) Hand to Toe Plank — 60 seconds
(15.) Out-In Arms — 60 seconds

DONE!!!!!

Main Workout Instructions: 

For this workout you are going to do the designated amount of reps for each exercise and then
​repeat the entire circuit.
Part 1 — Repeat 5 Rounds
Part 2 — Do ONE Round since you're doing 20-30 seconds per plank variation

/PART 1: Follow the # of Reps for Each Exercise — 5 Rounds

(1.) Bent Over Dumbbell Row (pause at top) — 10 Left Arm, 10 Right Arm

FOREARM PLANK Hip Dips — 45 seconds

(2.) Dumbbell Pull Overs — 10 Reps
  • Watch the VIDEO because Erin demonstrates this move perfectly!

PALM PLANK Hip Dips — 45 seconds

(3.) Bent Over Row (on bench or chair) — 10 Left Arm, 10 Right Arm
  • Watch the VIDEO because Erin demonstrates this move perfectly!

FOREARM PLANK Hip Dips — 45 seconds

(4.) Single Arm Reverse Fly — 10 Reps Left Arm, 10 Reps Right Arm

PALM PLANK Hip Dips — 45 seconds

/PART 2: Complete 60 Seconds of EACH Plank Variation (2 ROUNDS ONLY)

(1.) Basic Plank (elbows and toes) — 60 seconds
(2.) Squeeze Plank — 60 seconds
(3.) Rocking Plank — 60 seconds
(4.) Hip Rotation Plank — 60 seconds
(5.) Hip Lift Plank — 60 seconds
(6.) Side Toe Tap Planks — 60 seconds
(7.) Plank to Pike — 60 seconds
(8.) 1-Leg Supported — 60 seconds
(9.) 1-Leg Unsupported — 60 seconds
(10.) Forward Hand Tap Planks — 60 seconds
(11.) Arm Raise Planks — 60 seconds
(12.) 2-Point Plank Unsupported — 60 seconds
(13.) Up Downs — 60 seconds
​(14.) Hand to Toe Plank — 60 seconds
(15.) Out-In Arms — 60 seconds

This is Main Video for all of the planks.
​
But refer to the IMAGES below instead

(1.) Basic Plank (elbows and toes) — 60 seconds

• Keep your back FLAT

(2.) Squeeze Plank — 60 seconds

• Squeeze everything in, legs together, elbows and toes squeezing towards center

(3.) Rocking Plank — 60 seconds

• Rock back and forth, DON'T round your back

(4.) Hip Rotation Plank — 60 seconds

• Isolate hips using obliques

(5.) Hip Lift Plank — 60 seconds

• Squeeze abs and lift hips while keeping a FLAT back

(6.) Side Toe Tap Planks — 60 seconds

• Keep hips square and tap each foot side to side

(7.) Plank to Pike — 60 seconds

• Press into forearms and lift hips as high as you can, pressing chest towards thighs

(8.) 1-Leg Supported — 60 seconds

• Rest one leg on the other, keeping hips square

(9.) 1-Leg Unsupported — 60 seconds

• Lift one leg above the other (alternate sides)

(10.) Forward Hand Tap Planks — 60 seconds

• Reach forward and touch the floor in front of your WITHOUT turning your hips

(11.) Arm Raise Planks — 60 seconds

• Alternate extending arm forward or side and hold for 2 seconds

(12.) 2-Point Plank Unsupported — 60 seconds

• Lift opposite arm and leg (hold for 2 seconds), repeat on other side

(13.) Up Downs — 60 seconds

• Bring to knee to touch the nose, round the back, and push the body forward by pointing back foot (hold for 2 seconds), repeat on other side

​(14.) Hand to Toe Plank — 60 seconds

• Bring opposite limbs in to touch hand to toe

(15.) Out-In Arms — 60 seconds

• Walk arms out, out, in, in