This workout is an entry to this year’s Bootcamp Ideas Competition. It has been submitted by Anne Schmidt from Ontario, Canada.
Killer Plank Finisher
Drill Length: Approximately 10 Minutes
Drill Category: Finisher
Equipment needed: Gymboss timer
How it works:
Get your members to get into the plank position. Perform each exercise for 30 seconds with a 5 second transition to the next exercise. Take a 30 second rest between rounds and do a total of 3 rounds. If rest is needed during the exercise drop to your knees and then back up to your toes.
Step 1: Perform a Dolphin Plank (get into an elbow plank position and using your abs to lift your butt to the ceiling and back down to starting position) for 30 seconds. Beginners can just hold the plank position from their toes or knees for the full 30 seconds. Then in the 5 seconds transition to the next exercise.
Step 2: Perform a Side Plank on the left side for 30 seconds. Feet can be stacked or staggered with arm towards the ceiling/sky. Intermediate can add in a reach through and Advanced can add in a leg lift if they want to add difficulty. Use the 5 seconds to transition back to plank position.
Step 3: Perform Plank Jacks for 30 seconds. Beginners can step their feet out to the side instead of adding the jump out to the side. Transition back into a side plank on the right side.
Step 4: Perform a Side Plank on the right side for 30 seconds. Feet can be stacked or staggered with arm towards the ceiling/sky. Intermediate can add in a reach through and Advanced can add in a leg lift if they want to add difficulty. Use the 5 seconds to transition back to plank position.
Step 5: Perform a Rocking or Bodysaw Plank (get into an elbow plank position and rocking your body forward past your hands and then back to the starting position) for 30 seconds and then take a 30 second rest.
Repeat steps 1-5 for 2 more rounds making a total of 3 rounds.
About Anne:
I have been a personal trainer and do both one on one and bootcamp since 2012. My business is called Anne’s Functional Fitness.
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.
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