Plankten Workout

Intermediate / Advanced Level

Plankten is what I call an accumulator workout. The idea is you hold the Prone Plank position for an accumulative total of 10 minutes. You’re not expected to hold it in one go, but fair play if you can. Every time you need to take a break you perform another set of exercises before you carry on trying to hit that magic 10 minute mark. This is a deceptive workout and one that will set your core alight whilst also torching the upper-body. Make sure you warm-up fully before proceeding with this workout.

Prone Plank

There are many variations of the Plank exercise, the Prone Plank or Forearm Plank, is probably the most common of them all. The Prone Plank is a simple and effective bodyweight exercise that can be performed just about anywhere.

Benefit

The Prone Plank is an excellent abdominal and core exercise that not only works the six-pack abs, but also all the other abdominal and core muscles that connect your upper and lower-body together. Prone Planks can also help to improve your stability, balance and power, everything that is required for most co-ordinated and powerful athletic movements.

INSTRUCTION

1. Lie face down on the floor with your elbows aligned under your shoulders and the forearms parallel to each other. Relax your head and look at the floor.

2. If possible lie your palms flat. If this bothers your wrists clasp your hands together instead. (See Fig. 1)

3. Engage your abdominal muscles by pulling your belly button towards your ribcage. As you do this lift yourself up so you are resting on your forearms and toes.

4. Aim to maintain a flat back and in a straight line from your head to your toes, with no sagging or bending at the hips.

5. Try to keep your elbows directly under your shoulders, do not to let them flare out to the side. Your feet should now be positioned shoulder width apart. If you wish to make the exercise a little harder bring the feet closer together.

6. Maintain tension in the glutes and abs, and try not to lose that neutral spine position. Hold for the desired amount of time.

Burpees

Burpees have a reputation. They are truly a marmite exercise, you either love them or hate them. But when it comes to movement patterns that you can perform with your own bodyweight they don’t come much better, or effective.

Benefit

The burpee is a full body exercise that will work most of the major muscle groups in your body whilst also helping to improve your aerobic fitness, balance, core conditioning and power. With each rep you will work your arms, chest, glutes, quads, hamstrings and abs. After a few burpees your legs may feel like lead, and your lungs will be bursting at the seams, but your calorie burn will be through the roof.

INSTRUCTION

1. Start by standing with your feet shoulder width apart, and your arms down by your sides.

2. Lower yourself down and place your hands directly on the floor just infront of your feet. Shift your weight onto your hands so you come onto the balls of your feet. (See Fig.1).

3. Jump back to softly to land on the balls of your feet, you should find yourself in a straight arm plank position. Lower your body to the ground. Your body should form a straight line from your head to heels throughout. (See Fig.2). This should all be done at speed. Go too slow and you will be making it harder on yourself.

4. As you press yourself up from the floor jump your feet back in and explosively jump up into the air. As you land go straight into the next rep.

5. Move with speed, but don’t go too fast…or you’ll burn yourself out after a few reps.

Push-Ups

Push-Ups are a great exercise for the core and stabilising muscles, as well as for the chest, shoulders and arms.

Benefit

Push-Ups are an excellent upper-body exercise to build strength, muscular endurance and power; perfect for muscle isolation whilst tying in the core and working the chest and arms.

INSTRUCTION

1. Position your hands on the floor slightly wider than shoulder width apart. Rotate the arms so the crease in the elbow is facing forward. This will help lock the shoulder in. Keep your legs together and make sure you core, abs and glutes are under tension. (See Fig. 1)
2. Keeping your torso straight lower yourself towards the floor, bending at the elbows and feeling the tension across the chest. Your upper arms should be tucked close into your torso as you hit the lowest point. (See Fig. 2)
3. Engage the chest and triceps and push back up, straightening the arms back out.  Maintain a neutral spine throughout. Repeat the movement from point 2.

Air Squats

Air squats are one of the fundamental movement patterns that you can perform with your own bodyweight. Most commonly performed with a barbells or kettlebells. It’s generally accepted that air squats are a valuable exercise in any athletes or everyday person’s training arsenal.

Benefit

Air Squats are an excellent lower body conditioning exercise for beginners to master. It will help build a base for fantastic muscular endurance as well as core conditioning and power.

INSTRUCTION

1. Stand with your feet shoulder width apart with the toes pointing out slightly. Arms down by your side. (See Fig. 1)

2. Sit back onto your heels lowering yourself to the ground, pushing your knees out so your thighs are positioned over you feet. Remember to keep the back straight with the chest held high.

3. Descend into the lowest squat possible. Ideally you want to be able to achieve a full depth squat, but for now don’t worry about your depth, focus more on your form. (See Fig. 2)

4. Keeping your weight onto your heels, drive the hips upwards fully extending the legs and knees until a lockout is achieved.