The Living Plank Ab Workout

Just call me the Dr. Frankenstein of planking. I’m gonna make yo’ plank come ALIVE!

If you’re ready for it (and I know you are), grab a heavy weight and jump into the video. Let’s do The Living Plank together…

If you prefer to watch the video in Youtube, just click here.

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INSTRUCTIONS, PROPER FORM & MODIFICATIONS

You’ll need a heavy weight for this workout.In plank position (arms straight, not on elbows), with weight about 6-10 inches in front of you, grab the weight with your right hand, lift 2-3 inches off floor and move the weight to place under your hips.With left hand, grab weight from under hips and place back in starting position. Do not drag the weight along the floor. Be sure to lift it up to work your arms.Continue with the move with a slight side-to-side dip in your hips (as demonstrated in the video) to further activate your obliques.To modify, choose a light to medium weight.Continue with as many reps as possible with good form.

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Quickie Abs and Arms: Moving Plank Pushups

Make this a stand-alone Quickie or add it to your next strength circuit. Lots of core involved. As for the pushups, if it’s not your strong point right now, the only way to get better is to do your pushups often — at least several times per week. If you don’t give up you WILL see progress. You ready for this Quickie?

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WORKOUT BREAKDOWN

Start in plank position with hands close together, then shift both arms to the right (hands wide) and complete one pushup. Feet should stay planted.Move both arms back to center (hands close together).Shift both arms to the left (hands wide), then complete one pushup.Complete 10-20 alternating reps.

INSTRUCTIONS, PROPER FORM & MODIFICATIONS

The side-to-side movement of your upper body resembles a pendulum-pattern.Be mindful to keep your body in a straight plank. Don’t drop your hips.If you’re doing modified pushups (on your knees), the rest of the movement remains the same. It can be done.Alternatively, do as many full body reps as you can, then finish the remaining plank-pushups on your knees.Never give up.

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Kick Your Own Ass Quickie: Plank Walk Into Push-Ups Pyramid

So here we go! My first workout video. But there’s no fancy video-shoot techniques involved. I don’t know how to do fancy yet.

Depending on how many reps you choose, this Quickie should take you approximately 5-12 minutes to complete. It’s designed to challenge your core strength and improve your push-ups game. Watch the video for instructions and demonstration.

Modify It: Walk into the plank and then onto your knees for “girlie” push-ups. Reach the top of the pyramid after 3 push-ups instead of 5 push-ups.

Challenge Yourself: Reach the top of pyramid after 10 push-ups instead of 5 push-ups.

Be sure to warm up and stretch after the workout. Keep your core engaged while walking into and out of your planks, and also engage the core while doing the push ups.

Happy ass kicking!

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