Entraînement Intense Gratuit

Multi-Plank Challenge

Intense Duration 6 minutes

Zones ciblées: Core

Équipement: Exercise Mat

Mots clés

Entraînements de poids corporel Entraînements abdominaux et de base

Description

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

Série 1 1 ronde

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 secondes

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

Elbow Plank

30 secondes

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

Alternating Side Planks

30 secondes

Full Plank with Leg Lifts

Full Plank with Leg Lifts

30 secondes

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

Elbows to Hands Plank

30 secondes

Plank Lateral Walk

Plank Lateral Walk

30 secondes

Upward Plank

30 secondes

Side Plank Dips

Side Plank Dips

30 secondes

Dolphin Dog

30 secondes

Then, hop back to your starting position.

Plank Hop Outs

30 secondes

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 secondes

Return and repeat.

Tricep Dips

30 secondes

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

Apparaît dans

Tests de fitness

Entraînements associé

Plank Challenge I

Plank Challenge I

8 minutes 15 secondes, Modéré

Plank Challenge II

Plank Challenge II

12 minutes 35 secondes, Modéré

Workout I (longer)

Workout I (longer)

4 minutes, Intense

10-Min Plank Challenge

10-Min Plank Challenge

10 minutes, Intense

Plank Challenge III

Plank Challenge III

15 minutes, Modéré

7MIN Plank Challenge

7MIN Plank Challenge

9 minutes 29 secondes, Intense

Faites cet entraînement dans Workout Trainer

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Enregistrer l'entraînement

Matériel recommandé

Pour faire cet entraînement à la maison, vous aurez besoin des équipements d'exercice suivants. Nous recommandons toujours d'utiliser un moniteur de fréquence cardiaque à bande thoracique Bluetooth lorsque vous faites de l'exercice pour une meilleure précision et une meilleure performance.

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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