4-Minute Plank Challenge for a Stronger Core: No Equipment Workout & Bonus Cardio Workout

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Hi Everyone!

Today’s workout is a 4-Minute Plank Challenge to strengthen and tone your entire core. I also included a 15-Minute Bonus Cardio Workout video below.

For the plank challenge I completed 60 seconds in each plank. If you are still building up to that amount of time challenge yourself to hold the plank for as long as you can. You can slowly build until you are able to hold the plank for the entire time.

The core is your foundation for balance, posture and movement. With core strengthening you want to work your core from each side to ensure you are balancing the muscles in your body. Balanced strength improves your ability to maintain appropriate biomechanics and remain injury free.

I like pairing core with cardio workouts for the increased fat burn & overall health benefits. You can choose to pair this workout with 15-30 minutes cardio of choice, or follow Cardio video below.

I hope you enjoy today’s workout!

  1. Plank
  2. Side Plank-Right
  3. Side Plank-Left
  4. Reverse Plank


Bonus Cardio Workout

10/50 Second Intervals. 10 Seconds of Rest, 50 Seconds Max Reps. 

1. High Knees
2. Froggers
3. Mountain Climbers
4. Pendulum Squats
5. Chair to Lunge (right)
6. Chair to Lunge (left)
7. High Knees
8. Froggers
9. Mountain Climbers
10. Temple Tap Abs
11. Hip Lift Tap
12. Snow Angel
13. High Knees
14. Froggers
15. Mountain Climbers


3 thoughts on “4-Minute Plank Challenge for a Stronger Core: No Equipment Workout & Bonus Cardio Workout

  1. Daniela Rodriguez

    I feel stronger. I was never able to do side planks like that. I would always lay on my forearm but now I can do the regular side planks. I think I don’t look fit but my fiance says I look like I workout. Which I do. Thanks for your workouts. 🙂

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