Core Workout with Dynamic Planks
CORE STRENGTH ….workout plan is below!
I got out of the habit of doing regular core exercises (insert shoulder shrug) and so set the intention to change that.
For the past 6 months, I’ve added regular core exercises to my workouts 4-5 times a week.
Core strength (or lack of) has a significant impact in most activities and overall body function.
When my core is in good shape, I run better, lift stronger and move with more confidence.
Core exercise is funny because it’s most effectively done 4-5x per week in short durations (i.e. 5min - 15min). I’ve included mini-core sessions as part of my overall conditioning or strength training programs at the start or end of my workouts.
Planks and its million variations are my fav core exercises!
Last week, a new Guiness World Record for the longest plank by a female was set by Canadian Athlete Dana Glowacka - 4 hrs, 19 minutes and 55 seconds!
I’m not quite ready to challenge that record with my planks :) but in honour of the new world record here’s a killer plank workout guaranteed to challenge your core!
THE WORKOUT PROGRAM
-No rest between exercises / Perform as a circuit 3-4x with 30-60 sec rest between the circuits
✅ 1) HIGH PLANK (hold for 30 seconds)
✅ 2) DUMBBELL PLANK DRAG (10 each side)
✅ 3) DYNAMIC PLANK ROTATIONS (10 each side)
-Start in a high left side plank; put right elbow down, then put left elbow down; push back up to straight arm on right side, and straight arm on left side; rotate body to the right side plank
-I repeat in my mind as I go through this: side plank, down-down, up-up, rotate side plank, down-down, up-up, rotate side plank
✅ 4) SIDE PLANK RAISE WITH DUMBBELL (10 reps, then switch to other side and repeat)
-Keep dumbbell weight light! 3-5lbs will do…remember this is core work focus!
✅ 5) PLANK SHOULDER TAPS (10 taps each side)
-Try and keep hips square with little movement side-to-side…it’s challenging!
FINALLY, REPEAT THE CIRCUIT 2-4 TIMES :)
Rest 30 seconds and perform each exercise in the circuit for a total of 2-4 circuits.
FREE WORKOUT PROGRAM
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