20 MINUTE ADVANCED PLANK WORKOUT
I’ve previously provided 20-minute plank workouts for the beginner and for everyone. I didn’t want to leave the plank masters out. Therefore, I’ve created a 20-minute advanced plank workout.
If you’re new to planks, not to worry. If you’re a fitness buff, this could be quite doable. Feel free to give it a go. Otherwise, check out the beginner workout.
Since you consider yourself a plank master, I won’t explain all the benefits plank workouts offer. I assume you already know. However, if this isn’t the case, please check out my 20-minute Plank Tabata Workout. I point out some of the benefits to doing plank exercises. It’s always good to understand why you are doing the exercises in your workout. It also motivates you to WANT to do them.
Planks are certainly some of my favorite exercises. I love that they are simple, do anywhere, incredible full-body exercises. They pack quite the punch for something a lot of people think is an easy exercise. Until they do one!
This workout is designed with the Tabata training method. (I love Tabata workouts!) If you don’t know, Tabata training means you are doing short repeated intervals of the exercise. You push hard for 20 seconds and then rest for 10 seconds. You do this eight times to create a round. Each round should take about four minutes with five rounds equaling about 20 minutes. There is no rest time between rounds. You move immediately into and through the rounds until you finish the complete workout.
You may be thinking 20 seconds is no big deal. But believe me, as your progress through your eight intervals, 20 seconds can feel like a loooooong time. And you’ll be wondering how many more times do I have to do this one!
You will need something to track your rounds. You could use a phone but I find it way easier to use a timer. Since I already use the Everlast timer for my kickboxing workouts, I also use it for my Tabata workouts. You can program in the 20/10 intervals and let it go until you are completely done with the workout. The Gymboss is another great and popular timer. Either way you go, a timer is essential for Tabata training.
Your 20-minute advanced plank workout exercises:
Round 1: 2 point or 3 point contact plank – In standard push-up style plank position, slowly lift one leg off the floor and hold. This is the 3-point contact plank. Even more advanced is to lift the opposite arm off the floor as well as the leg for the 2-point contact plank. Alternate arms/legs as you move through the rounds.
Round 2: Left side plank lifts – 4 times. While in side plank position on hands, drop your midsection as low as you can and then lift as high as you can while doing these side plank lifts.
Right side plank lifts – 4 times
Round 3: Mountain climbers – In standard push-up style plank, run your knees up to your chest as fast as you can like you’re climbing an extremely steep mountain. Keep your butt down though. Don’t lose your plank form.
Round 4: Plank lunges – In a standard push-up style plank, lift/move your right leg up next to your right hand and into a deep lunge. Move it back down and repeat with left leg. You alternate legs. Don’t lose your plank form. Your hands/arms/chest never come up or leave the plank position.
Round 5: Spiderman planks – While in a regular plank with your forearms on the ground, bring your right knee forwards and outwards towards your right elbow, then return to the plank position. Repeat with left knee. These are like plank oblique crunches.
Remember each circuit or time you do the exercise, it’s 20 seconds followed by a 10 second rest. You move immediately into the next exercise and do not stop until the full 20 minutes is up.
A huge reason I love Tabata training is because it’s wonderful for those that have a tight time schedule. I have a tight window for exercise. 20 – 30 minutes during nap time. Need to get it done and move on.
Do not forget to warm up and cool down. This is important to prevent injury and muscle soreness. Run in place or do some jumping jacks to get warm. In your cool down you’ll want to stretch all your major muscle groups while you are warm – quads, hamstrings, back, shoulders, chest, hips. Hold (don’t bounce) your stretches for at least 15 seconds and keep your head above your heart.
If you’re looking for more try my other Tabata workouts.
TRACK AND MARK THIS WORKOUT COMPLETE!
Are you keeping a fitness journal? Research shows that by keeping a food and fitness journal, writing down your workouts and what you eat, you lose more weight and reach your goals quicker. Fitbook is an awesome journal that provides tips, motivation and plenty of space to reflect and document things that inspire you. I use this to help plan my workouts and my meals. I love the extra tips it offers. Oftentimes, I’m left thinking – That’s a good one. I’ll have to try that. There are actually a few journal options to choose from.
Hit it hard and have fun!
ARE YOU A PLANK MASTER?
As always, please remember that I am not a medical professional, personal trainer or certified instructor… I’m just a hard hitting girl who loves Tabata workouts and wants to be healthy and strong! Before you begin any fitness or nutrition program, please consult your physician!
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