Triple Plank Power Core Workout 12 min

Sep
2013
25

posted by on Daily Workouts - 10-15 minutes

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This 12 minute core workout is made up of three 4 minute parts. Each part is done in intervals but for this workout there is no rest during the 4 minute intervals. You move quickly from one exercise to another. Each part has 2 exercises, one of which is a plank exercise. The plank is paired with squats in the first 2 rounds, and then with an ab exercise in the third.

My next workout will come with a new format. Instead of a video, the workout will be broken down in a photo, like a collage infographic. I am currently creating Pinterest boards and will be pinning all my new workouts there as well. Who’s pinteresting with me? Come follow me on Pinterest. I have lots of healthy inspiration and fitness motivation coming!

All you need for this completely bodyweight core workout is an interval timer. Click here to check out Gymboss, my favorite interval timer and to get links to online timers as well.

Ready? Let’s go workout!

 

Triple Plank Power Core Workout

Workout Breakdown

This workout has 3 parts.

For each part, set your timer for 4 rounds of 40 seconds and 20 seconds. Do the 1st exercise for each 40 second period and the 2nd exercise for each 20 second period.

Part 1
Squats
Plank

Part 2
3 Pulse Squats
Hip Dip Plank

Part 3
Side Plank Mill
Butt Lift, Toe Touch

 

Triple Plank Power Core Workout on Video

 

My Reps

Part 1
Squats – 20, 19, 21, 20
Plank

Part 2
3 Pulse Squats – 13, 11, 12, 11
Hip Dip Plank – 8, 10, 10, 11

Part 3
Side Plank Mill – 7, 6, 7, 8
Butt Lift, Toe Touch – 7, 6, 6, 8

 

Exercise Descriptions

Squats

 

Stand with legs shoulder width apart and squat down so that thighs are parallel with ground and then come back up to standing. Throughout the movement keep weight on the heel of the foot. Make sure that your knee never goes beyond toe. Most of your weight will be in back, so lean forward or reach out arms to counter the weight.

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Plank

 

From push up position, come down onto forearms and hold body up in a straight line only supported by your feet and forearms. Pulling in your ab muscles helps to work them. Hold this position for required time.

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3 Pulse Squats

 

Standing with legs shoulder width apart, go down into a squat position with thighs parallel to the ground and from this position give 3 small pulses, pulsing body up and down holding the squat position, and then come back up to standing. Make sure that your weight is placed on the heel of the foot and that your knees do not extend beyond your toes.

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Hip Dip Plank

 

Hold plank position on forearms and while holding this position swivel torso to one side bringing hip down toward floor, then go back to plank and next swivel torso in the opposite direction bringing your other hip down to the other side and continue doing hip dips alternating sides in this manner while holding plank. 

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Side Plank Mill

 

Start in side plank with arm outstretched toward ceiling, turn body to high plank position without touching ground with extended arm, in plank extend it out directly in front of you, go back into side plank position, extending arm upwards and continue going back and forth between these 2 positions.

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Butt Lift, Toe Touch

 

Lie on mat with legs lifted and straight at a 90 degree angle from body, with arms outstretched from body on ground, lift butt up off ground and then bring arms up to touch toes and then bring arms back down to ground. This is one rep. Continue alternating lifting your butt up and crunching up to touch toes.

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Have a great workout!

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