It’s time for another HIIT (High Intensity Interval Training) session my friends, For those of you who are following the Bikini POW Challenge, this is your second workout of week 4 so make it count & push extra hard!
This HIIT is a plank marathon, hence the name: PLANKATHON! So get ready to get your heart rate up while tightening your core full blast!
Set your interval timer to 12 rounds of 30 seconds (exercise) : 10 seconds (rest) intervals. Once you complete your first round, repeat one more time, taking a short break in between the two rounds. In case you don’t have your own interval timer, I have set one up online for this workout: Plankathon HIIT Online Interval Timer.
Make sure you warm-up properly before doing this intensive workout (5-10 minutes), once you complete one full round of the following exercises (see order and breakdown below infographic), take a short break (about a minute) and repeat one more time for a total of 2 sets! Once your done, cool-down and stretch out those muscles, they will deserve it! You’ll be in fat burning mode for hours after finishing your workout, enjoy it!
1. Burpee to Plank Jacks
Perform 1 burpee followed by 3 plank jacks (the pushup is optional)
*note: this video is demonstrating a ratio of 1:5
2. Cross Knee Tuck
3. Side-to-side hop + Touch-down
*note: touch-down to the side of the floor (outer side of your foot) each time you land
4. Plank + Alternating Leg Lift
5. Speed Jog
6. Side Plank Crunch (R)
7. Toe-Touch Jacks
8. Side Plank Crunch (L)
9. Invisible Jump Rope
*note: you can do this exercise with or without a jump rope, have fun and mix it up with 1 leg jumps, cross jumps, etc.
10. Plank Climber
*note: start by lowering your right arm to the floor during 1st set/left arm during 2nd set
11. Spiderman Plank
12. Rotating Plank
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