Plank workout plan

Author: s | 2025-04-25

plank workout for beginners, plank body transformation, plank exercises for beginners, plank workout youtube, types of plank exercises, plank workout for lad

Perfect Plank - Plank Workout - Jet fitness

Lose weight and get a flat stomach in 30 days with plank challenge&core workout. This app provides different plank variations to help you lose weight, gain strength and get a stronger core. The mixing of static and dynamic planks really helps you burn fat fast. Take only 7 minutes a day to burn calories and get in better shape!With 3 difficulty levels, the 30-day weight loss plan perfectly fits all fitness levels, and it suits both men and women. You can customize your training plan according to your own preferences. There's no equipment or gym needed; you can do plank workouts anywhere at anytime.Why plank workout?Planks are the most popular and effective fat burning exercise. They can be easily performed and activate all your muscles, including your core, shoulders, glutes, etc. Planks are the best choice for people with weak knees because they put no pressure on knees.Maximize the belly fat burning: Planks are more effective than crunches at burning belly fat. Planks activate 100% of your abs, while crunches only involve 64% of them.Strengthen your core: Plank workout fires up all your core muscle groups, enhances your core strength, and helps you get a strong core.Reduce back pain: Plank workout can strengthen your back muscles, reduce back pain and lower the risk of back and spinal column injuries.Improve your posture & balance: Plank workout requires your head, back and feet to be in a straight line. Regularly doing this will improve your balance and posture when sitting and standing.Accelerate your metabolism: Doing planks keeps your metabolism high for the whole day; this dramatically boosts the fat burning process.Improve your flexibility: Plank workout stretches all your posterior muscle groups, such as your shoulder blades, glutes and hamstrings, thus improving your flexibility and lowering the risk of injury.Features:- Different forms of planks provided- Customized workout reminders help you make planking a daily workout routine- Detailed instruction, animation, and video guide you through every workout- Workout duration and difficulty increase step by step- Track your weight loss progress automatically- Track your burned calories automatically Free Workout Plans, Home workout Murshid Akram Published: January 22, 2022 Last Updated: August 24, 2023 I’ve created a simple, effective, and easy-to-follow 21 day home workout plan with PDF for beginners that requires no equipment. So, if you want to build up your strength, gain muscles, and improve balance and flexibility at home, you can download this program.This workout program will help you develop a better physique and scale you up for weight training.SummaryRoutine Type: Full BodyNumber of training days per week: 5 daysTargeted Gender: Male and FemaleWorkout Duration of one session: 25-45 minutesPlan Goal: Increase strength, lean mass, balance, and improve shape.How to perform exercises: You’ll need to perform exercises in a circuit or round.Alternate Plan: 6 Week Bodyweight Training PlanI’ve included many workouts from this beginner’s bodyweight workout guide. So, if you want to know how to perform various exercises for each muscle with step-by-step instructions, you can check that out.21-Day Workout Plan for Beginners at HomeIf you’ve just decided to get fit, follow this beginner’s 21 day home workout plan to improve your overall fitness. It requires no equipment but your mood and a little space in the corner of your house.Day 1Perform two rounds10 Half Burpees, 45-sec rest15 Kneeling Push-ups, 45-sec rest10 Lying IYT Raises, 30-sec rest20 Standard Squats, 45-sec rest20-sec Mountain Climbers, 30-sec rest30-sec High Plank, 30-sec rest20-sec High Side Plank each side with little to no rest.Day 2 Perform two rounds10 Jump Squats, 30-sec rest10 Forward Lunges on each side, 45-sec rest10 Floor Dips, 30-sec rest10 Superman Pull, 30-sec rest (more back exercises)10 Kneeling Triangle Push-ups, 45-sec rest15 Standing Calf Raises, 30-sec rest10 Glute Bridges, 30-sec restDay 3 – RestDay 4 Perform two rounds 20-sec High Knees, 40-sec rest15 Incline Pushups, 30-sec restWall Sit: 5 reps of 10 seconds each with 15 seconds rest10 Man Maker, 60-sec rest20-sec Mountain Climbers, 30-sec rest10 Narrow Pushup on knees, 30-sec rest20-sec High Side Plank on each side, 30-sec restDay 5 Perform two rounds 10 Half Burpees, 45-sec rest10 Lateral Squats, 30-sec rest10 Dive Bomber Pushups, 30-sec rest10 Floor IYT Raises, 30-sec rest45-sec High Plank, 30-sec rest10

Abs Workout - Plank Workouts - Download and install

Do four rounds10 Full Burpees, 45-sec rest15 Standard Squats, 45-sec rest30-sec Jumping Jacks, 45-sec rest10 Kneeling Triangle Pushup, 45-sec rest10 Reverse Lunges, 45-sec rest10 Shoulder Taps, 45-sec rest10 Floor IYT Raises, 45-sec restDay 18 – Rest Day 19 Do four rounds10 Burpees, 45-sec rest10 Shoulder Taps, 30-sec rest10 Jump Squats, 45-sec rest10 Standard Push-ups, 45-sec rest10 Superman Pull, 30-sec rest10 Glute Bridge, 30-sec rest60-sec Forearm Plank, 60-sec restDay 20 Do four rounds30-sec Mountain Climbers, 30-sec rest15 Incline Pushup, 45-sec rest10 Split Jump Squat, 30-sec rest10 Floor IYT Raises, 45-sec rest10 Lateral Squat, 45-sec rest10 Kneeling Archer push-ups, 45-sec rest20-sec Forearm Side Plank each side, 30-sec restDay 21 Do four rounds10 Burpees, 60-sec rest10 Standard Pushup, 45-sec rest10 Forward Lunges, 45-sec rest12 Floor Dips, 45-sec rest10 Tabletop Crunches, 45-sec rest10 Superman Pull, 45-sec rest60-sec Forearm Plank, 30-sec rest21 Day Home Workout Plan PDFYou can download this free 21 day home workout plan PDF to use it offline whenever you like it.Frequently Asked QuestionsCan You Build Muscle in 21 Days?Not significant. Bodyweight exercises are a great way to start your workout journey. They help you boost your strength and build muscles over time, but 21 days are not enough to see significant results.However, if you work out consistently for three weeks, you’ll feel stronger, fitter, and more productive than before.Related: How Long Does It Take To Build Noticeable Muscle?What Time of Day Should I Work Out?Alternate Home Workout PlansOnce you complete the above 21 day home workout plan, you’ll feel stronger than before and be ready to challenge yourself further. You can follow one of the programs below.Bodyweight Workout Plan to Get Ripped with PDFCalisthenics Full Body Workout, Routine, and PDFBeginner Dumbbell Workout Routine with Free PDFFull Body Gym Workout Routine for Beginners Tags: Home Workout, Workout Routine Share This Blog Murshid Akram I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.I help people achieve their best shape through my science-based and practical workout programs. Murshid Akram I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.I help people achieve their best shape through my science-based and practical workout programs. About. plank workout for beginners, plank body transformation, plank exercises for beginners, plank workout youtube, types of plank exercises, plank workout for lad

Abs Workout - Plank Workouts - Download and install on

First time, you may get cramps, so keep yourself hydrated and don’t quit. If you’re a beginner, start with 3 km running in the first week, and gradually increase to 5 when you can.Six Pack Exercise: 5 Minute Plank RoutineWeek 2: Diet & ExerciseAfter my cramps wore down, I felt a bit fitter than before. But I got bored of my food, so I may have cheated once or twice during this week by not resisting the urge to have Coke or cheesy pasta. I continued the 5 km run thrice a week followed by plank exercises. I also added a set of 20 crunches and 20 leg raises to this workout. I also gave this new HIIT core workout routine a try one morning – 1 set of 20 push ups, 20 burpees, 20 squats, 20 seconds of plank position. This 1 set gave me 3 whole days of cramps. Bummer!HIIT Core Workout Plan for Six Pack ExerciseWeek 3: Push HarderDisappointed by my less than stellar performance of Week 2, I quit processed food and cut back on unhealthy sugars. My diet got reduced to homemade Indian food – lentils and veggies with rotis (Indian bread) for lunch and dinner; and sprouts or legumes for breakfast with milky latte. Snacktimes consisted of strawberry shake, melons or watermelons. My tummy fat was not yet melting, so I was beginning to wonder what I was doing wrong. It got sad at times. I increased my workouts to 4 times a week.Week Plank Stopwatch Timer: Fitness App ReviewPlank Stopwatch Timer is a lifestyle app designed for iPhone users focusing on Health & Fitness. It serves as a simple stopwatch and timer tailored for Plank exercises, aiming to enhance workout experiences.With its stopwatch feature, the app audibly announces the elapsed time at set intervals, ensuring users stay informed without needing to glance at their screens. For instance, it will vocalize "5 seconds," "10 seconds," up to "1 minute 30 seconds" until manually stopped. The timer function notifies users of the remaining time in intervals until completion, allowing for a seamless workout experience without the distraction of constantly checking the clock. Plank Stopwatch Timer enables users to focus on their core muscles, eliminating time-related concerns during their workout sessions.Program available in other languagesPobierz Plank Stopwatch Timer [PL]Unduh Plank Stopwatch Timer [ID]Download do Plank Stopwatch Timer [PT]Tải xuống Plank Stopwatch Timer [VI]Plank Stopwatch Timer herunterladen [DE]Download Plank Stopwatch Timer [NL]ダウンロードPlank Stopwatch Timer [JA]Télécharger Plank Stopwatch Timer [FR]Plank Stopwatch Timer indir [TR]تنزيل Plank Stopwatch Timer [AR]Ladda ner Plank Stopwatch Timer [SV]下载Plank Stopwatch Timer [ZH]ดาวน์โหลด Plank Stopwatch Timer [TH]Скачать Plank Stopwatch Timer [RU]Descargar Plank Stopwatch Timer [ES]Plank Stopwatch Timer 다운로드 [KO]Scarica Plank Stopwatch Timer [IT]Explore MoreLatest articlesLaws concerning the use of this software vary from country to country. We do not encourage or condone the use of this program if it is in violation of these laws.

Planking It! Five Minute Plank Workout for Shredded Abs

Ensuring continuous improvement without the need for new equipment or facilities.The Workout PlanWeekly ScheduleOverview of the Six-Month PlanOur six-month workout plan is designed to gradually increase in intensity, helping you build strength and endurance over time. The plan is divided into six phases, each lasting four weeks. You’ll start with basic exercises to build a strong foundation, then progressively challenge your muscles with more advanced movements.Importance of Rest and RecoveryRest and recovery are as important as the workouts themselves. Muscles need time to repair and grow stronger after each session. Ensure you get enough sleep and allow at least one rest day per week to prevent overtraining and reduce the risk of injury.Daily WorkoutsWeek 1-4: Building a FoundationIn the first four weeks, the focus is on building a solid foundation of core strength. These exercises will target your entire abdominal region, preparing your muscles for more challenging workouts ahead.Exercises: Planks, Crunches, Bicycle Crunches, Mountain Climbers, Leg Raises.Format: Perform each exercise for 30 seconds, then move to the next without rest. Repeat the circuit until 10 minutes are up.Sample Routine:Plank – 30 secondsCrunches – 30 secondsBicycle Crunches – 30 secondsMountain Climbers – 30 secondsLeg Raises – 30 secondsRepeat the circuit for 10 minutes.Week 5-8: Increasing IntensityIn weeks five through eight, the intensity increases with more challenging exercises and a circuit training format. This will help you continue to build strength and endurance while also improving cardiovascular fitness.Exercises: Plank variations (side plank, plank with shoulder tap), Russian Twists, Flutter Kicks, V-Ups, High Knees.Format: Perform each exercise for 45 seconds with minimal rest in between. Complete as many rounds as possible in 10 minutes.Sample Routine:Side Plank (left) – 45 secondsRussian Twists – 45 secondsFlutter Kicks – 45 secondsV-Ups – 45 secondsHigh Knees – 45 secondsSide Plank (right) – 45 secondsRepeat the circuit until 10 minutes are up.Week 9-12: Adding ResistanceIn weeks nine through twelve, it’s time to add resistance to your workouts. This phase will help you build muscle definition and strength. You can use household items like water bottles, backpacks filled with books, or any other weighted objects.Exercises: Weighted Crunches, Plank with Shoulder Tap, Hanging Leg Raises, L-Sit, Side Planks.Format: Perform each exercise for 1 minute, using household items for resistance. Take minimal rest between exercises to keep your heart rate up.Sample Routine:Weighted Crunches – 1 minute (use a water bottle or small weight)Plank with Shoulder Tap – 1 minuteHanging Leg Raises – 1 minute (use a sturdy bar or ledge)L-Sit – 1 minute (use parallel bars or sturdy chairs)Side Planks – 30 seconds each sideRepeat the circuit until 10 minutes are up.Week 13-16: Advanced Core ExercisesDuring weeks thirteen through sixteen, you’ll tackle more advanced core exercises that challenge your stability and

Plank Workout - 30 Days Plank Challenge Free

Plank Timer | Dr. Simplicity is a timer app that provides users different types of plank workouts and related knowledge. 【Timer】• flexible time range• sound navigation (optional)• keep going even screen goes off• friendly time buffers and rest reminder【Challenge mode】The counter went up instead of down, so user could record plank max time per day【9 types of plank】• Face down: Full plank, Elbow plank, Superman plank• Face up: Reverse plank, Bridge plank• Face side: Side plank, Side plank (leg up)• Dynamic: Military plank, Walking plank【Knowledge database】• graphic illustration of plank poses• knowledge about benefits of plank exercise• knowledge about related muscles• knowledge about training plan and format【Calendar】Read workout history with calendar【"Simplicity" as a feature】We know that you want a simple and reliable app that does what it claims without overcomplicated features and logics. That's why "Plank Timer" is made so clean and straight-forward.【Pre-defined Routine (coming soon)】• 1 minute plank routine - short (consists of 2 planks)• 5 minute plank routine - standard (consists of 5 planks)• 10 minute plank routine - long (consists of 10 planks)Who can useThis app can be used by men and women of all ages, from beginner to advanced plankerTry us if you agree with one of these statements• you want a simple app• you are tired of over-complicated apps and features• you feel anxious and compulsive when using aggressive fitness apps• you like free apps!About plank workoutPlank is one of the best exercises you can find that builds core muscles (abs), sculpt waistline and improve posture. With the rich amount of plank variations, you can also engage your back, arms, shoulders, glutes and hamstrings. The best part is that you can do it at home with no equipment required at all.Links:Facebook page: page: developerIn Unicornio Macau, any ideas could become reality as long as there is potential in it. We develop lean projects and iterate them in agile manner. Check our portfolio on and talk to us at [email protected]. plank workout for beginners, plank body transformation, plank exercises for beginners, plank workout youtube, types of plank exercises, plank workout for lad plank workout for beginners, plank body transformation, plank exercises for beginners, plank workout youtube, types of plank exercises, plank workout for lad

Editable 28 DAYS PLANK CHALLENGE, Plank Challenge Workout, Plank, 30

Discover the ultimate path to a healthier, fitter you with "Plank Workout for Weight Loss". This app is your ideal companion in the journey towards transforming your body through the power of plank workouts and dedicated weight loss training. Designed for both beginners and fitness enthusiasts, our app combines the effectiveness of plank exercises with the convenience of home workouts, ensuring you can stay on track with your fitness goals anywhere, anytime.### Key Features & Benefits:- Daily Plank Challenges: Embark on a journey with our 30-day plank challenge that progressively increases in intensity, ensuring you continuously improve your strength, balance, and endurance.- Personalized Training Programs: Whether you're a beginner or looking to intensify your workout, our app offers tailored plank workout programs to meet your needs and help you achieve your weight loss goals.- Comprehensive Plank Workouts: Explore a variety of plank exercises designed to target all major muscle groups, enhancing your metabolism and accelerating fat burning.- Instructional Videos & Guides: Access detailed instructional videos and step-by-step guides to perfect your planking technique, ensuring maximum effectiveness and reducing the risk of injury.- Track Your Progress: Monitor your progress with our user-friendly tracking system that records your daily workouts, improvements in posture and balance, and milestones reached throughout your fitness journey.- Flexibility & Convenience: Enjoy the flexibility of home plank workouts that fit seamlessly into your schedule, allowing you to train at your own pace and convenience.### Achieve Your Fitness Goals:- Improve posture and balance: Regular plank workouts strengthen your core, enhancing your posture and balance.- Boost metabolism: Planks are an excellent way to kickstart your metabolism, helping you burn more calories even when at rest.- Enhance strength and endurance: Plank exercises build strength not just in your core, but across your entire body, increasing your overall endurance.- Weight Loss: Combined with a healthy diet, our plank workouts are a powerful tool in your weight loss journey, helping you shed unwanted fat and tone your body.Whether you're looking to start a new fitness routine, challenge yourself with a plank challenge, or find effective home workouts for weight loss, "Plank Workout for