Winter Shape Up 2013: Week 2 Plank Ab burner
The first time I heard of plank workouts, I thought they might be a waste of time. Planks over 10 seconds allow you to “cheat,” so you’re not only using your core- your shoulders, legs, biceps, booty, everything starts to kick in when the abs quit. Then I realized that instead of thinking of it as a “core only” exercise, I should remember that it can then be used as a total-body exercise, sculpting and strengthening all of the major muscle groups. Planks are by far, one of the most functional and effective exercises. They target your transverse abdominis, which is the muscle that will pull your waist in like a corset. They’re functional because- guess what?!- you’re in a plank position for much of the day.
So how about joining me for a 4-minute plank session?
I do the full workout in the video, along with some modifications for those who would like to modify.
Here’s a list so you know what to expect:
-Classic plank: 30 seconds
-Saw: 30 seconds
-Right side: leg lift and kick 1 minute
-Plank with hip drops: 30 seconds
-Up and downs: 30 seconds
-Left side: leg lift and kick 1 minute
There’s some music (the lovely iMovie variety) so you don’t have to listen to random stories or huffing and puffing, but feel free to mute and listen to your own music with the workouts!
As always, take a break or modify when you need to, and check with a doc before making any fitness changes <3
Let’s do it!
How’d it go?
Winter Shape Up: leave a comment to check in for today’s workout and enter today’s giveaway, courtesy of Physique 57. My lovely friends at P57 offered the winner of today’s giveaway a code to access all of their online classes for FREE. It’s an incredible resource to try out one of my favorite workouts, especially if you don’t have a studio nearby. I’ve done a few of the online workouts and they make my thighs and core cry for mercy. Bonus: they have prenatal workouts, too.
(You can find the workout for today and the hill portion on the intro page; the Stairmaster workout has been added, too! )
Bonus entry: subscribe to my channel on YouTube and leave a comment to let me know you subscribe.
Hope you love the ab burner! <3
xoxo
Gina
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Wow! Just finished workout 2 and hills + the plank series…that was my FIRST time on a stairmaster! It is HARD! It always amazes me how your body gets used to the work you regularly do. 20 minute run…GREAT…20 minutes on the stairmaster…ouch!
Hooray! I’m so excited you are doing another P57 giveaway…still want to try that out!
attempted the ab burner after doing a speed surge for my workout today, and it was SO HARD! loved it 🙂
Love, love LOVE plank, can’t wait to try this! The first time I did variations from just the regular plank pose I had to stop and think the next day what I did to be so sore!!
Just did this in my office at work… catching my breath… it was good! Tough but not too tough where you just want to quit after a minute. I need to work on those side planks- I’m right handed but when my right hand was down I was super wobbly! I will definitely be doing this again. Great in office work out.
Looks like a great workout! I love p57…I do the DVDs all the time!
I subscribed to you youtube channel, too!
I just did the workout for today. I find that I like the workouts more the second and third times I do them because I’m more comfortable with the moves. Looking forward to the ab burner later tonight!
Kelsy
Excited to try this out tomorrow morning!
I subscribe to your youtube page!
Can’t wait to try this!
Tried workout #2 for the first time this morning and thought it was great. Got me nice and sweaty for sure. 45 seconds of push-up is a challenge, especially after those side planks!
The baby slept long enough to get my workout in during his morning nap. I was dripping with sweat by the end!
Thank you so much for your hard work on WSU, I’ve felt super motivated to keep my eats squeaky clean and my workouts hardcore!
Ok just did the AB workout and it was seriously hard. Im used to classic planks. I’m not going to lie I had to modify a few times. Just out of curiosity why are you doing it barefoot ? Lol I always do the planks with my sneakers on …do you get a better grip barefoot? TY xo
Oofta! Completed workout #2 and the hills on my lunch break today – it was a doozy!
I subscribe to your YouTube page! Looking forward to trying the planks tonight!
I subscribed!
Heading to the gym now to do Workout#2 and hills…looking forward to a good sweat session!
I subscribe to your You Tube videos.
Got in a 4 mile hill run today instead of the stairmaster. Loving the ab burner. The time went by so fast!
Just subscribed to the Fitnessista You Tube Channel! Very cool!
Subscribed!! WOOT
I am sore today from workout 2 that I did yesterday!
Headed for my workout soon. Can’t wait!
I also subscribed to your YouTube channel! Love it!
I subscribed:) Planks!!! Arghhh!! Gonna be sore:)
Done! That was a tough one…. Loved it!
I also subscribe to your youtube channel – have been for a while! I especially love the zumba videos 🙂
Nearly killed myself this morning doing workout 2! I LOVE it. And I celebrated by purchasing a new pair of Nike workout pants. Oh happy day. 🙂
Just finished a TERRIBLE 2.5mi run (out of a planned 3mi). The weather jumped by about 20 degrees, and I just wasn’t expecting it. Also didn’t dress correctly. BUT I’m trying to remember your advice to be gentle/kind to ourselves during winter shape up, so I’m giving myself a hearty “At least I got outside and did something!” and calling it a success 🙂 I also have a short night at work tonight, so I’m planning on ab burning when I get home!
Aaaaand just subscribed to the YouTube channel!!!
I about passed out at hot yoga this morning, but that was my own fault – I forgot water! Otherwise, I’m loving it, and I’ve been going once a week in an effort to ramp up my wellness goals. The eating part is going smoothly with the help of Trader Joe’s (and staying away from the beer store).
Did workout 2 + hills at lunch time. Left me sweaty but feeling strong.
That was great! It went by pretty quickly. I felt it a lot in my arms because I’m a little sore from Workout 2 yesterday (had to switch things up a little).
Thanks so much for putting that video together for us! You rock! It looks like a toughie! I’ll be doing it later!
Did WSWO#2 at lunch with last week’s warm-up. Loved that i was dripping sweat all over the place during the push-ups. I also got asked when I was doing th side plank portion what I was practicing for. LOL. Practicing, I was TRAINIG to be strong (even though I did wobble a time or 2). Great workout! I’ll be doing the Ab Burner later. Maybe I’ll make the high school girls at dance tonight do it with me. That’ll be fun! Thanks again!
Just finished my Workout 2 with hills! Loved it (again)! I can’t wait to try the ab burner and stairmaster workout!
I can’t thank you enough for your workouts! Started last week and still going strong…can’t wait to see whats next. Also did workout 2 and hills during lunch – amazed at how energized I feel.
Just subscribed to your YouTube channel! Definitely looking forward to my little one going to bed tonight so I can try this workout!
Thanks for doing this challenge. I am just joining in looking forward to seeing some changes! Today’s workout went great!
Had to switch around my workouts this week, but I did cardio today and the ab burner! Workout two is going down tomorrow!
I’m also already subscribed via Youtube!
I am already subscribed to your YouTube channel! Love it!
I did WSU Workout 2 yesterday, going to try the ab burner tomorrow after cardio 🙂
I am enjoying using weights again and love plank workouts. Definitely want to work on my ability to hold plank.
i subscribe to your youtube channel…great for going back and doing old workouts
Burn baby burn. Thanks for that Gina!
I loved this plank ab burner! Thanks Gina 🙂 Doing my crazy intense boot camp today, so no extra longer workout, but maybe I’ll do the ab burner again before I go to sleep!
Also…just subscribed to your youtube channel!
And… I just made these freaking fantastic balls. Amazeballz, I guess, but with quinoa (plus: toasted oats, chopped/toasted almonds and pistachios, homemade cashew butter with cinnamon, chopped dried apricots and blueberries, toasted shredded coconut, and some maple syrup and vanilla). Holy freaking moly.
Just did the killer plank exercises during my lunch. Going to go for a 2 mile jog after work 🙂