Hot Bikini Workout 2: Plank Blast

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hot bikini workoutHow did yesterday go? Yesterday’s burpees should have gotten your heart rate up and made you sweat! For day 2 we’ll be focusing on our core because nothing is more important in a bikini than those abs!

Ready to work on your core? Grab your Gymboss interval timer and set it to 8 rounds of 20 seconds work and 10 seconds rest. You’ll go through the exercises below twice for a total of a 4 minute workout.

Exercises

  • Shoulder tap plank
  • Reptile plank
  • Side planks
  • Elbow up plank

Exercise Descriptions

Shoulder tap plank

Hold the plank position up on your hands, and alternate lifting one hand off the ground and touching your opposite shoulder with your hand.

Complete as many shoulder taps as you can in the 20 seconds

Reptile plank

Holding the plank position either on your elbows or hands, bring your right knee out and up towards your elbow. Try to touch your elbow if you are on your hands. Repeat with your left knee.

Complete as many as you can in the 20 seconds

Side planks

Begin in the plank position up on your hands. Take your right hand off the ground and reach it straight up towards the sky while rotating onto your left hand. Your body should form a straight line from your left hand through your right hand. Place your right hand back on the ground and repeat lifting your left hand off the ground this time.

Complete as many as you can in the 20 seconds

Elbow up plank

Starting in the plank position on your elbows, lift up onto you hands one at a time until you are in the plank position up on both hands. Then lower back down onto your elbows one at a time. Switch between which arm raises and lowers first.

Complete as many as you can in the 20 seconds

Make sure to concentrate on really activating your muscles to make the most of your 4 short minutes

 

Photo by: Butz.2013 is licensed under CC BY 2.0

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Pamela Bruesehoff

Hi! I'm Pamela and I run Gym Free Fitness. Your one stop for real information. No bro science and no faux science. Just real healthy information.

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