COMPLETE NOVICE (very little experience with planks, core and\or weight training )
1 set:
10 reps reach planks (total)
10 reps raised knee ins (total)
10 reps reverse crunch
10 reps knee planks (total)
10 reps crisscrosses (total)
10 reps step out planks (total)
10 reps leg raises
1x 15 sec side plank- each side
** if you can’t do the planks, try to just do a 15 second normal plank until you build the shoulder strength
** start with one set of these. If you can do 3, that’s great. As you progress, try to either add another set or do 12-15 reps
BEGINNER (has some experience with core exercises )
2 sets of these 7 exercises:
15 reps reach planks (total)
15 reps raised knee ins (total)
15 reps reverse crunch
15 reps knee planks (total)
15 reps crisscrosses (total)
15 reps step out planks (total)
15 reps leg raises
After the two sets do,
2x 30 sec side plank- each side ( four total)
** if you can’t do the planks, try to just do a 30 sec normal plank until you build the shoulder strength
** start with two sets of these. If you can do more, that’s great. As you progress, try to either add another set or do 20-30 reps
INTERMEDIATE (good fitness level . Can hold 30 sec plank)
1 set:
20 reps reach planks (total)
20 reps raised knee ins (total)
20 reps reverse crunch
20 reps knee planks (total)
20 reps crisscrosses (total)
20 reps step out planks (total)
20 reps leg raises
Then 1 set:
20 reps knee planks (total)
20 reps leg raises
20 reps reverse crunch
20 reps reach planks (total)
20 reps crisscrosses (total)
20 reps step out planks (total)
20 reps raised knee ins (total)
Try repeating both of these sets!
Then 4x 30 sec side plank- each side
** if you can’t do the planks, try to just do a 30 sec normal plank until you build the shoulder strength
** start with two sets of these. If you can do more, that’s great. As you progress, try to either add another set or do 25-30 reps
ADVANCED ( has a core regimen in place. Already doing planks. Can hold a 1 min plank)
Do 2 sets. All 15 are considered a set. If needed rest after each group of 5.
30 reps reach planks (total)
30 reps raised knee ins (total)
30 reps step out planks (total)
30 reps reverse crunch
30 reps knee planks (total)
————————————–
30 reps knee planks (total)
30 reps leg raises
30 reps reach planks (total)
30 reps crisscrosses (total)
30 reps step out planks (total)
—————————————-
30 reps step out planks (total)
30 reps raised knee ins (total)
30 reps knee planks (total)
30 reps reverse crunch
30 reps reach planks (total)
Lastly after the sets, 4x 45 sec side plank- each side
** if you can’t do the planks, try to just do a 30 sec normal plank until you build the shoulder strength
** start with two sets of these. If you can do more, that’s great. As you progress, try to add another set and take a shorter break
EXPERT ( planking and core exercises on a very regular basis)
Do 3 sets. All 15 are considered a set. No rest until all 15 are complete! Wear ankle weights to make it harder.
30 reps reach planks (total)
30 reps raised knee ins (total)
30 reps step out planks (total)
30 reps reverse crunch
30 reps knee planks (total)
————————————–
30 reps knee planks (total)
30 reps leg raises
30 reps reach planks (total)
30 reps crisscrosses (total)
30 reps step out planks (total)
—————————————-
30 reps step out planks (total)
30 reps raised knee ins (total)
30 reps knee planks (total)
30 reps reverse crunch
30 reps reach planks (total)
Then do 9×1 minute planks ( rotate left side, right side and front)
Grow.Fuel.Perform 