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
• 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
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!!!!!
(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
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
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FOREARM PLANK Hip Dips — 45 seconds
(2.) Dumbbell Pull Overs — 10 Reps
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PALM PLANK Hip Dips — 45 seconds
(3.) Bent Over Row (on bench or chair) — 10 Left Arm, 10 Right Arm
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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.
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(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