15min Plank AMRAP - 10 reps of each with 60 seconds rest between rounds (not exercises)

An AMRAP workout provides the opportunity to push yourself as you continuously strive to get to the end of another round or just get one more exercise in than the previous round or workout.

Plank basics – planks area fantastic exercise to help the core stay strong and resist movement which require all the muscles of the body to be working. Your core should be locked in which means pulling up pelvic floor muscles, and drawing the deep abdominal muscles inwards towards the spine; you should get a feeling of a corset protecting your torso at the front and back of the body if you are doing this correctly.

Plank tips:

  • A wider foot stance is easier than narrow giving you a more secure base.
  • Lock in your shoulder blades for more upper body stability.
  • Keep your spine straight and hips low i.e. your body is parallel to the floor.

Commando plank

Starting in a basic full-arm plank position, lower your forearms and body towards the mat before pushing back up one arm at a time into that basic full-arm plank. One rep is when you have lowered yourself down and pushed up again, alternate your starting arm each rep.

Avoid the body rocking from side to side by keeping your core muscles engaged and moving with control rather than speed.

Plank leg lifts

Starting in a basic full-arm plank position, squeeze your glutes and extend your leg at the hip whilst pushing into your heel lifting your right leg off of the mat directing your heel up towards the ceiling. Alternate for 10 reps on each leg.

Avoid lifting the leg too high as this may cause your hips to drop and the lower back to arch.

Side plank hip lifts - perform on both sides

This plank variation targets the oblique abdominal muscles as well as improving hip and shoulder stability. They can be performed with legs bent (heels in line with your glutes) or with one or both legs extended.

Lay on your side, with your forearm on the mat, elbow directly underneath your shoulder.  Engage your core and imagine a thread attached to your core through your top hip being pulled upwards drawing your hips up off of the mat.  Rest your top hand on your top hip or extend it up towards the ceiling. Tap the hip back down on the mat and repeat.  Perform for 10 reps then repeat on the other side. 

Keep your chest open and your top shoulder drawn backwards to prevent spinal rotation.

Plank with single arm extension

Begin in either a full-arm plank or forearm plank position with your core engaged, hips parallel to the floor and weight pushed back into your feet. Initiate extension of alternating arms keeping the arm by your ear and locking in your core muscles to minimise rotation of your body. Continue alternating your arms extensions for 10 reps.

Work to avoid the body rotating from side to side by pushing back into your feet when you extend your arms.

Lateral walking plank

A great variation for challenging balance and stability, the lateral walking plank starts in a full-arm plank position with your core engaged. Simultaneously, step out to the left with your left foot and hand so you resume a stacked plank position, then repeat this process to the right – this is one rep. Repeat for 10 reps.

Blog by Elaine Butler – Nutritional Advisor & Personal Trainer