Good job sticking with the Diet Bet Challenge! You’re on Day 24 so we are almost at the end of the challenge.
This workout alternates jump roping and 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.
PS Check in on Facebook, Instagram or Twitter to let me know how you’re doing with your goal!
Click the link to get your own Gymboss Interval Timer!
*Plank 50 seconds per exercise, Jump Rope 30 seconds between each exercise.
The entire routine takes 20 minutes.
1. Forearm Plank
2. Right Side Plank
3. Left Side Plank
4. Chatarunga Plank
5. Rotating Plank (on the forearm)
6. Knee Drop Plank
7. Plank Jack
8. Elbow Tap Plank (right)
9. Elbow Tap Plank (left)
10. Leg Lift Plank
11. Plank Crunch
12. Side Plank Hip Lift (right)
13. Walk the Plank
14. Side Plank Hip Lift (left)
15. Plank Step
4 thoughts on “DietBet Challenge: Day 24: Plank and Burn”
Going to do this tomorrow – thanks 🙂
A new favorite! Thank you Melissa!
Super exercises. Thanks Mellisa
One of my fav’s!