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7 Minute Plank Workout

Today I’m sharing a 7-minute plank workout that features five different bodyweight plank exercises from my book. Planks are one of my favorite exercises to utilize in yoga classes, personal training sessions and my own workouts. There are countless variations of planks from those requiring bodyweight only to weighted planks to stability ball planks and much, much more. The possibilities are endless. So endless, that I wrote a book with 101 different ways to plank. If you haven’t checked Ultimate Plank Fitness, I would love for you to pick up a copy. It’s packed with plank ideas!

You could easily tack this plank workout onto the beginning or end of a workout or even do it before your morning shower, on your lunch break or in front of the TV. The blend of planks in this workout target the abs, obliques, glutes, hamstrings, shoulders, chest and more for a great total body workout.

7-Minute Plank Workout

A 7-minute bodyweight plank workout that trains the abs, obliques, glutes, hamstrings and shoulders and can be done anywhere!

Here are the form cues for each exercise.

Pulsing Full Plank

  • Begin in full plank with shoulders stacked over wrists and body in a straight line from head to heels. Spread feet hip distance apart.
  • Keep gaze between the hands to keep the spine neutral.
  • Lift one foot 6 inches off the floor and perform 10 small pulses up and down. Repeat on other side.
  • Modification: drop to the knee of the grounded foot so y0u’re on all fours with the working leg extended straight out behind you.

Side Plank with Knee Crunches

  • Begin in side plank with the grounded hand on the floor directly under the shoulder and a straight line from head to heels. Shoulders, hips and knees should be stacked.
  • Lift up the top leg a few inches and draw the knee into the chest as you crunch the elbow into the knee. Extend everything out long, straightening the leg and reaching the arm overhead. Repeat 10 times on each side.
  • Modification: drop the bottom knee to the ground.

Cross Body Mountain Climber

  • Begin in full plank with shoulders stacked over wrists and body in a straight line from head to heels.
  • Keep gaze between hands to keep the spine neutral.
  • Alternate twisting your knee to your opposite tricep. Perform 20 reps on each side.
  • These should be done at a slow to moderate pace and not a “jogging” pace like typical mountain climbers. Really focus on full range of movement and a deep oblique twist.
  • Modification: drop to the knees.

Forearm Plank Knee Taps

  • Begin in a forearm plank with shoulders stacked over elbows and straight body position from head to heels.
  • Keep your gaze at your fist or slightly out in front to keep neck neutral.
  • Tap both knees down to the floor and then squeeze the quads to straighten the legs. Perform 10 reps.

Side Forearm Plank Rolls

  • Begin in a side forearm plank with shoulder stacked over elbow and a straight line from head to heel. Shoulders, hips and knees should be stacked.
  • Place the top hand behind the head and then roll your elbow down to touch your fist. As you roll down, close the shoulders to the floor. As you roll up, open the chest and restack the shoulders.
  • Perform 10 reps on each side.
  • Modification: you can split the feet so that they are not stacked or drop down to the knee of the grounded leg.

I hope you guys will try out this plank workout! And buy my book! 🙂

What’s your favorite way to plank? 

{ 3 comments… add one }
  • ACKTIVE LIFE September 22, 2016, 1:06 pm

    I love doing side plank and then adding hip raises…It gets those oblique muscles oh so GOOD! Love this workout and I will make sure to use some of these in my next class.

  • Diana September 22, 2016, 5:50 pm

    This is great! As a long distance runner, I’m always looking for ways to keep my core strong so as to maintain good running form and posture. I love planks, but have become bored by the standard option. These different variations are a great way to mix it up and get a better workout.

  • Sarah September 23, 2016, 12:10 pm

    Great little plank/core workout. I am bad about working core, so thank you for giving me a little gem that I can do anytime (and not have an excuse not to!).


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