Ejercicios intensos gratuitos

Multi-Plank Challenge

Intenso Duration 6 minutos

Áreas objetivo: Core

Equipo: Exercise Mat

Etiquetas

Entrenamientos de peso corporal Ejercicios abdominales y para el tronco

Descripción

This challenge is guaranteed to be exactly that...CHALLENGING! We don't expect most of you to finish it on the first attempt but we encourage you to regularly work on it until you do! For those of you who do it on the first try, you may want to look into training for the plank world record of 1:20:07 (hrs:mins:secs) and give the great George Hood a run for his money!

Exercises

Serie 1: 1 ronda

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

Plank

30 segundos

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

Elbow Plank

30 segundos

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

30 segundos

Full Plank with Leg Lifts

Full Plank with Leg Lifts

30 segundos

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

30 segundos

Plank Lateral Walk

Plank Lateral Walk

30 segundos

Upward Plank

30 segundos

Side Plank Dips

Side Plank Dips

30 segundos

Dolphin Dog

30 segundos

Then, hop back to your starting position.

Plank Hop Outs

30 segundos

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

Plank

30 segundos

Return and repeat.

Tricep Dips

30 segundos

Workout Discussion

29 Jul

George Hood set a new plank record. It's over 5 hours and 15 minutes. Crazy right?!

30 Nov

Love it's

Aparece en

Pruebas de aptitud

Abdominales y torso

Entrenamientos relacionados

Plank Challenge I

Plank Challenge I

8 minutos 15 segundos, Modero

Plank Challenge II

Plank Challenge II

12 minutos 35 segundos, Modero

Workout I (longer)

Workout I (longer)

4 minutos, Intenso

10-Min Plank Challenge

10-Min Plank Challenge

10 minutos, Intenso

Plank Challenge III

Plank Challenge III

15 minutos, Modero

7MIN Plank Challenge

7MIN Plank Challenge

9 minutos 29 segundos, Intenso

Haz este entrenamiento en Workout Trainer

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✓ Programación para adaptarse a tu ajetreado estilo de vida

Registrar entrenamiento

Equipo recomendado

Para hacer este entrenamiento en casa necesitarás el siguiente equipo de ejercicio. Siempre recomendamos usar un monitor de frecuencia cardíaca con correa para el pecho bluetooth cuando hagas ejercicio para obtener la mejor precisión y seguimiento del rendimiento.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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