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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I am so excited to learn about your YouTube channel, I love all of your workout videos. I can’t wait to try your plank video tonight!
Thanks Gena! I’ve added this to my workout scheduled for after work!
I am on my way to the gym in 15 minutes and will do this, so excited! I subscribed to your YouTube Channel.
gah this looks deadly haha can’t wait to try it! thanks for posting a video as well, it really helps to see the actual moves 🙂
Today is my active rest day since I had to change up the schedule…and I’m cleaning out the garage and weeding the flower beds… But I’m going to do the plank exercise! Excited to try it!
That ab burner looks amazing and can’t wait to try it. Once again, workout #2 kicked my booty this morning as well as the cardio part. Happy Wednesday!
OK, that was painful but I am triumphant!
I had to modify a few things, my arm has been sore and my fingers randomly go numb here and there so I can’t do a plank on my hands. I have to drop to my forearms. I also had to break this up. I did half of each exercise, then rested 60 seconds, and then did the 2nd half. Some of it was a little tricky not being able to get up on my hands, but I did the best I could!!! I know I’ll be feeling this tomorrow!
Ab burner looks insanely awesome! Thanks!! Switched my days around this week and did some random cardio with a friend on my “off” day today! Looking forward to the stairmaster and abs burner!
Love the moves you incorporated! Can’t wait to try this on some of my clients at the gym!
Did three rounds of wsu #2 this am. Hills later on today! Ab burner looks awesome! 🙂
Workout 2 and hills done and done! Can’t wait for the plank workout. Thanks!
Today is my active rest day and I have yoga and stretching to do! I did workout 2 yesterday and yikes was it hard! The planks killed me I had to modify them a bit, I’m still building up my core strength after having a baby. Excited for tomorrow!
Dug the WSU #2 workout! I did yoga on sunday so today was the first round… not terribly OMG DYING but very sweaty! Hills were a little confusing — I think I maxed out how high the treadmill could go!
I need to work on planks! I really good when I was going to a personal trainer but now I’ve slipped.
Workout done! Love the Winter Shape-up program, I’m actually excited to get my sweat on!
Good morning, Gina!
I cannot wait and am also terrified to do this plank exercise.
I wanted to say thank you for your super sweet comment on my instagram photo last night. It was a before and after shot for the past 4 weeks, and I’m so glad I did it since the scale has not budged. So it really helped to see a difference.
Yesterday’s workout went great! Sweated a bit plus got some yoga on after. I worked out yesterday because Monday was my active day off (due to illness).
I love your blog, pictures, workouts, everything! You are so much fun and so motivational to follow! It’s great.
I’d love to integrate some barre workouts like Physique 57 into my workouts because I haven’t found any yet I like. And I love adding barre moves to my workouts. So winning this would be so awesome! I’ve got HIIT workouts covered (amanda russell and body rock amongst others), yoga (Tara Stiles, Kirsten McGee, Bethany Frankel’s posse, amongst some new one’s I’m trying out), toning (you, Tone it up), but I’d love some barre.
My meals are mostly the same every week. Only dinner is usually different every day. So here’s this week’s line up.
M1: 2 egg whites, avocado wheat toast, and banana oatmeal muffins
M2: Curry Chickpea Salad (via Kris Carr’s site) and homemade granola (via Tara Stiles)
M3: (normally post workout) green smoothie (kale, spinach, apple,banana, peanut butter, almond milk)
M4: Tonight will be steak and veggie tacos via Cooking Light
Have a great day!
Subscribed to YouTube 🙂
This looks burnin’ good! My plan is to squeeze this in during my lunch hour. Did the stairs this morning, my legs are still feeling it!!
Going to try the ab burner tonight at the gym! I’ve been trying to make a point of doing more core work lately. I’m on it 🙂
I have a love/hate relationship with planks. I love the effect they have, but I hate them while actually holding them.
I’m not participating in the winter shape up, but I may just have to try out this 4 minute plank exercise! Thanks for the workout.
Just did the Week 2 workout this morning – it’s awesome! I love that my heart rate is up the whole time, and I leave the gym feeling tired but strong. 🙂 Thanks for the workouts Gina!
Workout 2 with hills, awesome. Elohim!
I did 2 rounds of WSU #2 and 25min of hills this morning (due to time limitations.. But I would’ve loved to do 3 rounds). The plank combos were much less awkward then they were on Sunday. Definitely a move I plan on continuing to do once WSU is over.
Doing a treadmill workout (did WSUW#2 last night!) today, and will definitely do this ab burner after, so cool! I love this short, doable workouts you’ve created! I jumped on the bandwagon during your 12 days of Christmas and haven’t looked back!
Thanks for sharing! I am always excited to work my abs 🙂
Just previewed the video at work and I’m excited to try it out this evening! I love the variety of moves and I’m sure that I’ll be feeling it tomorrow. Thanks, Gina!!
Loving Winter Shape Up so far! I’m going ot do the plank workout tonight when my hubby goes to the gym as I already got in workout#2 today! Killer! 😀
Wow – that plank ab burner is gonna be intense! Can’t wait to feel the burn. And I subscribed to the youtube channel. I soooo appreciate the videos you make – it really helps me to understand the exercises, modifications, and proper form. Thanks!
I’m kind of on a weird schedule for this week because I’m trying to make winter shape up fit with my body pump classes at the gym so today is my rest day! I did workout #2 yesterday and those plie deadlifts killed me! And so did the plank twists! I am excited to do it again tomorrow along with the hills workout!
Loved this plank challenge! It is always nice to have a video to follow along with!
Wow, that 4 minute plank looks killer! I would love to try a Physique 57 class! I wish they had a location in Northern California! I have heard so much about the burn you get from this class and I want to feel the burn!!! 🙂
Oh, and I subscribed to your youtube channel too!
Just subscribed to your Youtube station, thanks for the videos!
I’m a day behind so today is my rest day! Thank goodness! I am going to try to fit in that plank workout ASAP though!
I was able to up the weights and/or reps for all the exercises this time through workout 2!
I used to hate planks, too, but now I love them & always incorporate them into my ab routine. I can see a difference since starting them & can hold them much longer now. 🙂
I’m loving the wsu and can’t wait to do this tonight!
Just finished my 6am Yoga class and I feel great!
Can’t wait to try the side combo! Looks hard, but good!
Cardio Pilates today!
I subscribe to your youtube channel!
I love your blog and your workouts! I’ve also heard so much about how great Physique 57 workouts are too! Can’t wait to get my plank on!
This is my first official check in! I am super pumped that I have actually stuck with this plan. I am a runner, so I get my cardio in for sure but I don’t do much of anyting else. Having your workout guides to follow has been awesome and they definitely kick my booty! I got 4 miles in this morning (tapering for my first half in 10 days!!) and when get home from work, I’ll complete wkout 2 and the hills. 🙂
If I hadn’t already done a brutal ab workout, I would love to try this today! Looks like it will have to wait till Friday. Today was my cardio day and the biscuits are burning!
I am too sick to do the workout but I followed your youtube channel, I hope that will be good enough!
Did workout 2 this morning and love it! Workout 1 was great, but I love workout 2 even more! Can’t wait to try the ab burner—my core hurts just looking at!
Love this! I did the different exercises broken up under my desk at work! (One minute of the exercises, do some work, another). Let’s me squeeze it in to the normal day!
I just posted a 10-min. plank workout this morning, but yours looks like it’s a step above – love it! Gonna give it a try ASAP! #plankaday
Hi Gina,
Your blog is one of my favorites for healthy recipes and new workout ideas! I just did the plank exercise and it was a great way to finish this morning’s workout! I’ve heard a lot about Physique 57 and have wanted to try it but haven’t yet due to the cost.
I subscribed to your YouTube channels-love the workouts & the blog! 🙂
“Oww.” Those are my abs talking. Steadily working on the post-baby abs and this was amazing! I did it after my hill run. Workout #2 tonight! And I already subscribe to your youtube channel. 🙂