Allenamento Intenso Gratuito

Multi-Plank Challenge

Intenso Duration 6 minuti

Aree target: Core

Attrezzatura: Exercise Mat

Tag

Allenamenti con Peso Corporeo Allenamenti per Addominali e Core

Descrizione

This challenge is guaranteed to be exactly that...CHALLENGING! We don't expect most of you to finish it on the first attempt but we encourage you to regularly work on it until you do! For those of you who do it on the first try, you may want to look into training for the plank world record of 1:20:07 (hrs:mins:secs) and give the great George Hood a run for his money!

Exercises

Set 1: 1 round

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

Plank

30 secondi

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

Elbow Plank

30 secondi

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

30 secondi

Full Plank with Leg Lifts

Full Plank with Leg Lifts

30 secondi

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

30 secondi

Plank Lateral Walk

Plank Lateral Walk

30 secondi

Upward Plank

30 secondi

Side Plank Dips

Side Plank Dips

30 secondi

Dolphin Dog

30 secondi

Then, hop back to your starting position.

Plank Hop Outs

30 secondi

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

Plank

30 secondi

Return and repeat.

Tricep Dips

30 secondi

Workout Discussion

29 Jul

George Hood set a new plank record. It's over 5 hours and 15 minutes. Crazy right?!

30 Nov

Love it's

Appare in

Test di Fitness

Addominali & Core

Allenamenti correlati

Plank Challenge I

Plank Challenge I

8 min 15 sec, Moderato

Plank Challenge II

Plank Challenge II

12 min 35 sec, Moderato

Workout I (longer)

Workout I (longer)

4 minuti, Intenso

10-Min Plank Challenge

10-Min Plank Challenge

10 minuti, Intenso

Plank Challenge III

Plank Challenge III

15 minuti, Moderato

7MIN Plank Challenge

7MIN Plank Challenge

9 min 29 sec, Intenso

Fai questo allenamento in Workout Trainer

✓ Segui passo dopo passo gli allenamenti multimediali

✓ Esperienza integrata di smartwatch e monitor della frequenza cardiaca

✓ Guadagna punti, competi nella classifica, rimani motivato!

✓ Programmazione per adattarsi al tuo stile di vita impegnato

Registrare Allenamento

Attrezzatura Consigliata

Fai questo allenamento con la migliore attrezzatura per l'esercizio. Consigliamo di utilizzare un monitor per la frequenza cardiaca a fascia toracica bluetooth o uno smartwatch per una maggiore ottimizzazione dell'allenamento e tracciamento delle prestazioni.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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