Oh Hi guys, welcome back to my channel. So today we’re getting ready for the ultimate flying challenge But first I want to thank you Squarespace for sponsoring This video and I’ll give you guys a bit more info at the end of the video.
Ok planks I love planks because it’s simple and it’s one of the most Effective core exercises to work the apps it trains the deepest core muscle that helps tighten this whole midsection For a smaller waist and it also helped work the arm shoulders chest back booty links So basically it gives you an amazing Full body burn while you work on your waist and your abs and bubble will be here together with us as well Just chillin and watching nice work pal.
I made the burn is really good and together we can get it done There will be 10 exercises of different variations for planks It’s going to be fun and I’m actually going to put in a 1 minute rest after the first 5 Exercises so we can get a little break then I promise you you won’t regret it because it works.
So no problem. We got this All right, let’s get into it first exercise is the classic elbow plank to kickstart to burn for our body especially the belly area Elbows on the ground shoulder-width apart make a triangle base with your forearms with your legs spine and neck in one straight line Keep your butt down instead of having it hide up in the air and not using your at muscles The key here is to hold your core tight and push your belly button in towards your spine Just hold it until 45 seconds is up here set your intention for this workout remind yourself of your goal What brings you here today? And what you want to achieve through this workout and promise yourself? You’re really going to push it and challenge yourself to give it your all hold it there.
We’re not dropping down Good job, we thought it done second is Lowell mountain-climber? Start and Hubble plank position hence the low your shoulder punching your apps Bring one knee to watch your elbow on the same side.
This is one rep Alton aside for 45 seconds Remember, we’re doing it slow and controlled here I want you to really feel the burn in your inner and lower abs for each rep. Keep going I’m here together with you every single rep Ten-second Yeah, it’s getting tough I know but we want to result so no pain no gain third is plank to dolphin pose Starting an elbow plank position then press your forearms and elbows into the floor pushing your shoulders away Crunch your abs and raise your hip to form an upside-down V This is dolphin pose then lower down your hip and return to elbow plank again with your body in one straight line Repeat for 45 seconds You should feel a burn in your abs your arms shoulders and back the burn is getting more intense, but don’t give up We’re not stopping here breathe in breathe out.
Keep going until the timer ends And not the one done for a single leg plank my favorite exercise of all times here We’re working on our midsection our upper body and also the lower body especially the booty An elbow plank Raise one leg off the floor as you squeeze your booty and hold it up for twenty two seconds before we switch side Try your best to not drop it onto the floor – one oh It’s so hard, but we’re almost there I’m suffering here together with you stay strong guys you’d be surprised what your body can do Yes, hold it Good work friends is playing hip dip last exercise before a one-minute break.
So let’s push it Again get into elbow plank position holding in your belly and working the ABS – rotate your hip to one side and dip your body To lightly tap the floor Rotate between sides for 45 seconds pull in your belly button Toward your spine the whole time to get the max burn on your deepest inner core muscles and side ups This is how we work on getting a smaller waist Don’t drop guys keep moving you can do it.
I know you can Good job you guys that was an intense burn now? Let’s enjoy our well deserved one-minute rest before pushing for the last part of the workout Drink some water shake out your arms. Is it amazing for the first half of this workout? We can definitely finish it strong Alright guys, it’s almost time Let me show you a sixth exercise side plank Another amazing exercise for the inner core muscles and the side abs the obliques that would really help shape our ways Get into position with one for M on the floor Fingers facing front elbow right under your shoulder and your feet stack the other hand on your waist Lift your butt up so that your body is in one straight line Working the side of your abs to hold your body up This will help take the weight off your arm and really target the side up for the ultimate burn switch side after 22 seconds Hold it up till the end.
You can also watch my puppy party to distract yourself Six down only four more to go seven exercise is spider-man plank Again elbow plank concession to start with punching your app to bring one knee in towards your elbow at the same side This is one rep alternate between sides for 45 seconds I Always say this is the killer abs exercise because it works not just the deepest core muscle But also the upper and lower abs on the surface.
So it’s a very comprehensive burn to really slim and tighten your belly area Stay strong guys, I’m not dropping. Give me a few more reps. We’re almost done That’s a tough one but we did it only three more exercises to go show yourself what you can do eight a single arm plank Really simple get into regular high plank lift one arm up to have it on your thigh or whatever you like Just hold it there for twenty two seconds before we switch side.
Try your best to hold up your body Keep it in one straight line. I know you want to come down. I also want to but I’m not coming down No matter how hard it is I’m staying here. So the timer is up because I know no pain no gain I promise this is going to be worth it.
So hold it up together with me That was such a good burn on the ABS shoulders and arms, let’s keep it going for the last two minutes nine We’re starting with commando and switching to plank up and down after twenty two seconds So I started elbow plank then push yourself up to high plank first with right arm and then left arm Return back to elbow plank by coming down also with one arm followed by the other This is a super burn on the upper body, but that’s what we’re here for Repeat for 22 seconds and we’ll go straight into plank up and down From elbow plank punch you’re asked to move your hips up and down it looks funny But this targets exactly the F that we want.
So keep it up the more you move up and down the more it burns You’re doing so good only one last exercise to go get up Let’s push it through turns is playing jacks for the final burn We’re starting with high plank checks for the first twenty two seconds and then and with elbow plank jacks Beginning high plank working your abs jump your legs wide and stand back together The faster you jump the more intense it is but don’t forget to keep your core tight to steady your upper body Repeat for 22 seconds.
Then we’ll lower our arms to elbow plank jacks while our legs repeat the same movement by jumping in and out Jump faster guys only less than 30 seconds to go pick it up. Remember your goals give yourself that last burn that you work so hard for Oh My god, oh my god And once again, we’ve got it done scream and complain as much as you need give yourself a high five Bob all who also give you a high five here Thank you for putting in the Hat work together with me and making this workout count Also remember to stretch up a bit here are some simple ones or you can always head to my complete stretch video Before we say our goodbyes.
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