Plank and Burn: Jump Rope and Plank for Tighter Abs: 20 Minutes

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Hi Everyone!

This was my workout yesterday. I alternated jump roping with 15 different plank variations to work the entire mid-section and back. Being able to do the plank with proper form results in more than just stronger abs, it also improves the strength and resilience of your low back. This helps prevent injury, and relieve low back pain. 

If you aren’t sure if you have proper form ask someone, look at yourself in a mirror or have someone take your picture while you hold plank. 

Although this is an incredibly effective exercise, it is often performed inaccurately. 

During Leg Lift Plank don’t allow the back to arch.
Maintain a strong core throughout the movement to support the low back
and activate the glutes. 

I hope you all enjoy this workout. Remember, if you don’t have a jump rope you can substitute high knees or mountain climbers in between planks. 

Have fun!

*Plank 50 seconds per exercise, Jump Rope 30 seconds between each exercise. 
The entire routine takes 20 minutes. 

1. Forearm Plank
-Jump Rope
2. Right Side Plank
-Jump Rope
3. Left Side Plank
-Jump Rope
4. Chatarunga Plank
-Jump Rope
5. Rotating Plank (on the forearm)
-Jump Rope
6. Knee Drop Plank
-Jump Rope
7. Plank Jack
-Jump Rope
8. Elbow Tap Plank (right)
-Jump Rope
9. Elbow Tap Plank (left)
-Jump Rope
10. Leg Lift Plank
-Jump Rope
11. Plank Crunch
-Jump Rope
12. Side Plank Hip Lift (right)
-Jump Rope
13. Walk the Plank 
-Jump Rope
14. Side Plank Hip Lift (left)
-Jump Rope
15. Plank Step
-Jump Rope

22 thoughts on “Plank and Burn: Jump Rope and Plank for Tighter Abs: 20 Minutes

  1. This is my favorite, too. Thank you for posting these. I have discovered how much I enjoy jump roping, and am starting to be able to jump longer without breaks. Been following your workouts since March and can’t exaggerate how much I appreciate them, and the variety you offer!

    • Anonymous

      i think his comments are cute. he’s encouraging her and maybe a little inappropriate, but they are married. Its still innocent, unlike some other couple driven fitness websites where it is just closeups of butts, abs and cleavage during the exercises.

      • cucharina

        I like your husband too! His comments have diminished by half, I think it’s funny, when all of a sudden you’re working out and a voice breaks up the seriousness of working out. There is nothing wrong with it, pretend he’s talking to you, that’s what I do, it makes me feel good about myself, sorry Melissa, but because my husband doesn’t on his own, I have to pretend for just a moment, haha!

  2. Anonymous

    hi melissa love all your workouts u inspired me to make up my own workout last nite i only learned skipping 2 weeks ago heres my workout tell me what u think 100 skips 10 burpees 10 body weighted squats 10 pushups 60 sec rest repeated 10 time was really sweating with this one

  3. This was excellent Melissa. I can’t say enough how much I am loving these workouts. We had our rowing time trials yesterday (July 12/14) and we won our race. I truly believe your workouts are helping me so much with my endurance. Thank you again!

  4. on my 9th day of your abb challenge. today i really liked, maybe as it was low cardio compared to burpes which I’m not liking. i hope to see this through all the way as never stuck out a challenge before. thanks for your rest work outs

  5. Eric

    Day 9!!! Completed!!
    Phew! Phew!! Phew! Phew! Wow… This one is intense as hell!!! Melissa, you are soooo strong!! Whoa!
    Thank you so much for putting all of these different moves in planking. Since I first discovered planking, months ago, I really love this exercise! It’s so easy and it can be done anywhere, anytime!
    On this one, the most challenging one for me were all the side planks… I need more upper body strength, especially on my left arm. I had to take breaks and go back to forearm plank in between.
    And I love what you said the end, “I don’t belong to a gym! This is what I do today…”
    Wow, that was so inspirational! Amen to that, gurl!!! That’s exactly how I felt from the beginning, when I started working out at home. Thank you for those very wise words! 😉

  6. Yoli S.

    This workout is the boom! Absolutly in love with Benderfitness workouts <3 Congratulations for that excellent job guys. know you have a little fan club from Andorra. Lot of love from de pyrenees!!

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