We're here to befriend you challenge your core (you're welcome) with this plank series. It's share of our January Jump-Start fitness blueprint,helping you ride every day for two weeks. This challenge uses all sorts of planks to give your arms, abs, and back,and butt a great workout. Click here for a printable PDF of this challenge. Directions:Warmup: Do 3 minutes of light cardio followed by 2 minutes of active stretching for your upper body with: shoulder and arm circles, both forward and backward; scarecrow (here's how to do the exercise to warm up your shoulders and hips); and wrist circles.
Round 1: Hold each plank for 30 seconds.
Plank
Elbow plank
Side plank right Side plank left
Reverse plank
Round 2: Hold each plank from previous round for 45 seconds. If you're a beginner, and modify this workout by skipping this round. Round 3: Perform each plank for 45 seconds,resting for up to 15 seconds between moves if needed.
Elbow plank with side tap
Plank with shoulder tap
Side elbow plank with twist on right
Side elbow plank with twist on left
Spiderman plank (aka creepy crawler)
Cooldown: Stretch your back, chest, or shoulders.maintain reading to review all these plank variations.
Source: popsugar.com