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 can’t wait to try the ab burner!! Just what I need!
I can’t wait to get home and try this out! This is perfect for today!
Just finished up 3 rounds of workout 2 along with 15 minutes of intervals on the treadmill! 3 rounds left me a sweaty mess and weak in the knees! Thanks 🙂 I think I’ll try this plank workout tonight after work!
Workout 2 and the hills complete; phew, schweaty mess! looking forward to trying out those planks!
I subscribed to your channel. Woo hoo! Can’t wait!
Helloooooo ab burn! Loved the plank workout and a few quick breaks were definitely necessary 😉
I’m really interested to try a hill workout this week! I’ve been looking for something to simulate ramps indoors so that should be interesting to mess around with! I also love my Xtend barre classes I take 2x a week. I would LOVE to have something at home to also use for a 3rd or 4th barre workout like Physique 57. I’ve heard so many good things about it!
Super psyched to try the ab burner – was just thinking that I need some new, efficient ab moves to add to my post-run routine, especially now that I just started training for my fiorst half-marathon! Thanks so much for putting the video together 🙂
Oh my arms! Side planks kill me every time.
My abs burn just watching it 😉 Def trying tonight!
Oh, this is great b/c I totally skipped the abs part of my workout yesterday :/ I’m going to do this on my lunch break! And I’m already subscribed to your youtube channel 🙂
I’ve only recently started doing planks and they’re SO hard! But, there is a big sense of accomplishment every time I can hold a plank longer than the last time I tried.
Yay! Just what I needed! Now I’m motivated to actually get to the gym:)
So excited to try this at lunch or tonight! I love planks but often end up forgetting to incorporate them into my workouts.
Did active rest (bball) yesterday–forgot to comment. My legs weren’t too sore, so I’m going for three rounds on the workout manana. About to do the ab burner!
Forgot to instagram my #eatlikeaPRO lunch before I ate it today(too hungry I guess ;)). Scrambled eggs, roasted cauliflower, and half an avocado with pico and hot sauce on top. Leaving in a few for a steady state run, then home for the plankstravaganza!
Love your ab burners! I feel like death for a few minutes but I push myself much harder than when I’m on my own. Thanks!!!
I already subscribe too 🙂
subscribed to your youtube channel 🙂
Already subsribed to your YouTube! 🙂
Checking in for today! Excited to try the plank challenge tonight after work. I am terrible at planks…..for now! I look forward to tracking my progress though!
i have always HATED planks…but seriously LOVED this! Thank you for all the change-ups and it didn’t seem like 5 mins at all..great video!
Gotta love doing planks even though they are very difficult !!! The more variety the stronger you get plus it makes it go faster !! Thanks for the killer core burn !!!
I subscribe!
OMG this was haaaaard!! But felt great 😀 Thanks for the video, very helpful
I subscribe to your YouTube!
Love the ab burner…I try to incorporate abs into my workouts at least 3 days per week if possible.. I hate it and love it at the same time 🙂
Checking in after workout 2 today, loving the shape-up!
Planks are always a killer for me but are always so much needed for my poor core. 🙂
I’m also a plank hater but this changed my mind!
Checking in for today. Does it count that I’m still hurting from Workout #2 on Monday? Excited to give the plan video a try.
Looking forward to Workout #2 and Hills this afternoon after work! I HATE hills so it should be interesting 😉
And I also (already) subscribe to your channel on YouTube. I have done each of your tabata videos dozens of times.
I’m modifying my calendar this week, so today’s check in is for my yoga class. I’m excited to try this ab burner!
Can’t wait to try it tonight!! Love the challenge! 🙂
I cannot wait to try this ab burner!!
I subscribe to your You Tube Channel!!
Did Core Attack earlier today but can’t wait to try this plank-ab-burner tomorrow!!! I can already tell that not only will my abs be burning, my shoulders will too!!!
I hate planks… and I love them 🙂 I did a mix of planks, leg raises, and inverted crunches on Monday and dang my abs are still feeling it!
Just checking in! I am an instructor as well and I taught a bootcamp and Cardio and Abs class this morning/ afternoon. I am doing a different workout schedule because of the classes I teach but I was hoping I could still qualify and check in! I taught a similar plank combo! but I like the side plank combo I may have to use a modification of that for my next ab class! Last thing of the day is Zumba at 8!
On my 3rd round of workout #2 this AM, my hubby joined me for the Kettleball swings, Lunges, plie squats with dead lifts & push-ups… at the end, he sat down & this older man walked by him and said “slacking off on the job, ehh?” My husbands face = priceless! He hates leg work and 1 round was just enough for him. Haha
Keep the great workouts coming! I’ve been enjoying switching up my routine a bit!
So excited to this abs (and total body) challenge!
I have a busy day today so I woke up at 6am and got to the gym and completed the WSU exercise 2 and Hills. Exercise 2 definitely has me out of breath and kicks butt. I never do HILLS and mostly do steady and HIIT but really loved the HILLS. I followed it exactly and it was so friggin hard but so friggin good!
Thank you again Gina! Can’t wait to do the stair master workout and AB workout.
Wow! Thanks so much for posting. This is FANTASTIC!! My daughter and I are loving your Challenge.
I love planks…this was great. Thanks
Just finished workout #2, it killed me! I totally should have done some foam rolling action, I was still sore from Monday. Can’t wait to do the an burner, it looks…rediculously hard. I’m a subscriber to your YouTube station! I’ve always wanted to try physique 57, I primarily work out at home while the babe is sleeping:)
I’m meeting with my personal trainer today. I’m sure we’ll have some planks during the workout, but 4 minutes is killer!
Did this ab burner today. It was a good one! I am always looking for some good plank variations. I’ve been wanting to try physique 57 for a while now, but have no studios near me 🙁
Nice- I love planks! I like the variations you chose 🙂
Just did the ab burner after my steady state run. So good. I’m gonna do it again tonight before i go to bed and try to make a habit of it.
I already subscribe to your youtube channel