Walk the plank!!
Oh right, we’re not in a pirate movie.
But we are talking about the fat blasting, belly burning kind of planks today!
This exercise is perfect for getting that flat, toned tummy you’ve always wanted. Planks work all the muscles in your core abdomen, including the rectus abdominus (which are the visible washboard abs you see in all the fitness mags).
Get ready to work your body and sweat off some calories! Let’s get moving!
Equipment: TRX Straps, Battling Ropes, Plyo Box, Dumbbell
Warm Up
High Knees
Jog in Place
Mountain Climbers
Crunches
Time: 4 minutes
Repeat: 2x
Transition Time: 40 seconds
Time at End of Warm Up: 4:40
Suspension Station
Primary Movement: Alt. Pistol Squat + Biceps Curl – To do the pistol squat, use the suspension bands to support yourself as you squat low to the floor. Extend one leg out as you squat down so your bottom is almost touching the ground. Alternate legs.
Secondary Movement: Burpees
Time: 3 minutes
Repeat: 3x
Transition Time: 40 seconds
Time at End of Station: 8:10
Plank/Side to Side Hip Drops:
Get into the plank position with your elbows and forearms on the ground. Drop your hip to the right side, and then alternate to the left side.
Time: 30 seconds
Repeat: 1x
Transition Time: 5 seconds
Time at End of Station: 8:45
Rope Station
Primary Movement: Alt. Jump Lunge Slam – stand in the lunge position with your right leg forward and left leg back. As you wave the ropes, jump and alternate your lunges.
Secondary Movement: Calf Raises
Time: 3 minutes
Repeat: 3x
Transition Time: 30 seconds
Time at End of Station: 12:15
Plank/Side to Side Hip Drops:
Time: 30 seconds
Repeat: 1x
Transition Time: 5 seconds
Time at End of Station: 12:50
Plyo Station
Primary Movement: Tricep Dips – sit on the plyo box with your hands shoulder width apart on the edge. Slide your bottom off of the box and extend your legs out. Use your arms to lift yourself up and down.
Secondary Movement: Inverted Shoulder Press – place your hands on the floor shoulder width apart and lift up into the downward dog position. The balls of your feet should be flat on the floor. Bend your elbows in a 90 degree angle until your head is almost touching the floor, then push yourself back up. Repeat this movement.
Time: 3 minutes
Repeat: 3x
Transition Time: 30 seconds
Time at End of Station: 16:20
