Power Plank Challenge

Core Conditioning Workout

This week’s high intensity routine is a tough 4-part session that’ll challenge your core while you work on your conditioning and overall body strength. You will complete as many reps as possible for each exercise for 30 seconds, then once you have completed each exercise, you will rest for one minute and repeat four more times!

For this program you don’t need any equipment, just your best plank form possible!

Power Plank Challenge - Core Conditioning Workout

Planking tips to remember:

  1. Brace your core to support your back and keep from arching
  2. Always have your hips in line with your torso (no sagging) and tuck your tailbone slightly under
  3. Shoulders should be positioned right over your hands
  4. Hands flat on the floor and shoulder width apart

Step 1 – PLANK JACKS

First, perform a perfect plank! Jumping jack your legs out and in while in this plank position.

Step 2 – MOUNTAIN CLIMBER

Now hold it, you’re not done with the plank yet! Tighten your core to avoid any arching of the back and drive your knees up to your chest one at a time in a climbing motion.

Step 3 – FORWARD PLANK HOPS

Next, keeping your feet together, hop your feet up close to where your hands are planted on the ground and then back out to the plank. Jump back and forth until time is up.

Step 4 – LATERAL PLANK HOPS

Finally, keeping your feet together, you will hop your feet laterally (to each side) continuously for 30 seconds.

Rest for one minute and then repeat. Complete a total of 5 rounds. GOOD LUCK!

For more high intensity cardio programs from Jessica, check out her entire FIRE IT UP series.

Jessica James is a IFBB Bikini Pro and Bodybuilding.com Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

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