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Two Point Plank ‘A.K.A ‘Supergirl’

If you’ve mastered the plank, it’s time to step up your game! This is a much harder variation for you to work on. And I want you to try it today!

CHALLENGE: 60 seconds of ‘Supergirl’ per side.

How To Do It

*Break it up as you see fit: you can try for 6 x 10 seconds per side, 4 x 15 seconds, 2 x 30 seconds etc.  It might take a few tries before you’re able to lift both your leg and arm and hold it. This is HARD stuff. Do your best, but no worries if you’re not there yet. The wobbles are part of the process. :)

A. Start in plank position, keeping your hips neutral and facing the floor. Weight should be in the palms of your hands, quads contracted, eyes focused and hips down. Core tight and braced like you’re about to be punched.

B. Start by reaching one arm forward, just to shoulder height, maintaining the plank. Once you find your balance, lift the opposite leg up, squeezing your glutes. Keep your back flat and core tight: don’t forget to breathe!

Try to hold the pose as long as you can. If you wobble, replace your hand to find your balance again, then lift it when you feel comfortable.

Beginners: Start with a three point plank: lifting just one arm or one leg. You can also try the two point plank, but instead of holding it, try alternating sides. Try not to sway too much in the hips.

Feeling bad ass? Add a pushup! Perform one pushup, then lift into Supergirl. Hold for 1-2 seconds and repeat on the other side. Aim for 10-12 reps.

Kill it!

Pushup To Plank Row
Modifier: This move can be done with or without dumbbells, and from the knees.

Start in pushup position, hands directly under your shoulders and elbows close to the body. This is a tricep pushup: you’ll keep your arms close to your body as you lower & lift.
Sink down into a pushup. Keep your quads & core tight. Push up and lift one arm into a row. Squeeze your shoulder blades as you lift and bring your elbow up past your back. Replace the dumbbell and row on the other side. Repeat with the pushup.

Throw it in to your workout! 3 sets of 10, or 3 sets of 60 seconds (max reps). If it’s too easy, increase your weights and/or try it with your feet elevated.
Need a workout? Try this circuit! 
12 Minute Workout (Cardio, shoulders, core & back).
Complete each move for 60 seconds. Rest 30 seconds & repeat the circuit 2-3 times. You’ll need dumbbells (medium to heavy) and a timer. 
Pushup To Plank Row
High Knee Run
Squat & Press
High Knee Run
Burpee to Shoulder Press (Modified if needed. Weights in hands)
High Knee Run

Pushup To Plank Row

Modifier: This move can be done with or without dumbbells, and from the knees.

Start in pushup position, hands directly under your shoulders and elbows close to the body. This is a tricep pushup: you’ll keep your arms close to your body as you lower & lift.

Sink down into a pushup. Keep your quads & core tight. Push up and lift one arm into a row. Squeeze your shoulder blades as you lift and bring your elbow up past your back. Replace the dumbbell and row on the other side. Repeat with the pushup.

Throw it in to your workout! 3 sets of 10, or 3 sets of 60 seconds (max reps). If it’s too easy, increase your weights and/or try it with your feet elevated.

Need a workout? Try this circuit!

12 Minute Workout (Cardio, shoulders, core & back).

Complete each move for 60 seconds. Rest 30 seconds & repeat the circuit 2-3 times. You’ll need dumbbells (medium to heavy) and a timer.

  1. Pushup To Plank Row
  2. High Knee Run
  3. Squat & Press
  4. High Knee Run
  5. Burpee to Shoulder Press (Modified if needed. Weights in hands)
  6. High Knee Run

10 Plank Variations via Sammie Kennedy

Did you try my agility plank combo yet? It’s tough, but if you’ve mastered the plank you can do it!

Modify the pushups if you need to!

The dog in background of the video was hilarious, lol. He likes being on camera. :)

Directions: Anywhere Agility Plank Pyramid Combo

A. Pushup (1, 2, 3, 4, 5… up to 10 in a row)

B. Agility plank walk about 10ft to the left.

C. Mountain Climbers (5-10 seconds)

D. Agility plank walk back to start about 10ft to the right.

Start with one pushup, then complete B, C & D. Then move to 2 pushups & repeat B, C, D. Then 3 pushups… then 4 pushups. Work your way up to 10 pushups.

Got a great question earlier today about how to make the ‘plank’ more difficult (refreshing!). Was asked to post it again so you can re-blog.

If you’ve mastered the plank, but aren’t sure if you’re ready for these, keep this in mind: Even if you only attempt a harder version for 20-30 seconds, you’ll make doing regular planks easier & get faster results.

Try these modifications! You’ll hate me (then LOVE me) for it. :)

See bottom of post for my Anywhere Agility Plank Pyramid Combo!

xo

  • If you HAVE a plate weight (like at the gym), you can have someone else apply this to your upper back, between the shoulder blades (if not, sometimes a backpack with weights in it will work… as long as it’s evenly distributed. You’ll know if it’s not). Hold plank in this position. 
  • No weights? Use a resistance band. Grab a handle in each hand, and loop it around your back. Pull tighter on the band so it’s tough; it will make you ‘fight’ to stay in plank because the band should be pulling you towards the floor.
  • Try 3 point or 2 point planks. The more unstable you make these, the harder it will be on ya. (3 point - lift one arm or leg. Two point - Lift an arm & a leg, opposite sides). I’d say one point, but that’s super human. Try it. Take video if you manage it and I’ll post it here. :)
  • Whip your balls out - Soccer/Basketballs or Medicine balls - anything that’s unsteady (tennis balls too, though they might hurt bigger hands & wrists). Try balancing one arm, one leg, both arms, both legs, or ALL fours on the balls to make plank tougher. Start with one, work up to getting on the balls on all fours). 
  • Agility planks - Have you ever taken a ‘walk’ in plank position (trying as HARD as you can not to move your core?). It’s tough. Try it. Side to side, stepping your arms & feet out at the same time and moving. Try 10ft right, 10 ft left and repeat as many times as you need.
  • Walking planks: Get to plank on your elbows. Starting with your right hand, come up to plank on your hands. Core tight. Come back to elbow plank & repeat, switching leads (right, left, right, left). It’s tougher than plank alone.

Plank-y combo!

I did this workout in the park a few months back and filmed it (the dog is hilarious in the background). Try this combo for an added total core challenge. See video below to watch me do it (the ground was REALLY wet, so I slipped a few times)!

Anywhere Agility Plank Pyramid Combo

A. Pushup (1, 2, 3, 4, 5… up to 10 in a row)

B. Agility plank walk about 10ft to the left.

C. Mountain Climbers (5-10 seconds)

D. Agility plank walk back to start about 10ft to the right.

Start with one pushup, then complete B, C & D. Then move to 2 pushups & repeat B, C, D. Then 3 pushups… then 4 pushups. Work your way up to 10 pushups.

You’ve had a good run, but things aren’t the same as they used to be? Do you want more out of the relationship than your getting? It’s no one’s fault really. Sometimes, people just have to move on and do what’s best for them! If what you want is a flat, firmer stomach, then those crunches you’ve been doing have to go. It may feel comfortable & safe to stick with them, but believe me, you’re short changing yourself in the end sassy!

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Mastered the plank? Time to Take It Up A Notch and try this version instead!

Holding this position takes great core strength & balance and moving in it is even more intense. If you’ve mastered the plank, and other plank modifications, this is a way to keep the results coming. Along with your core, you’ll engage your glutes, shoulders & back. It will also improve your strength & balance.

Note: If you’re not able to do the move in plank position, drop to your knees and try the quadruped instead.

Tip: Form is especially important with this move. Make sure to engage your abs, press your hips up and keep your back straight. At first, you can try balancing a broomstick along your back.

Two Point Plank

  • Start in a plank position with your hands directly under your shoulders and your feet in line with your hips.
  • Cheat your right leg toward your center line (the straight line that splits you down the middle from head to toe) & lift your left leg off the ground so your heel is even with your pelvis.
  • Keeping your torso steady, reach your right arm forward. Really brace through your abs by pulling your navel to your spine. Hold this position for 10 seconds.
  • Keeping your torso stable, bring your right elbow to your left knee under your body. Do not round your back or twist your spine, and keep your pelvis down. Hold for a few seconds & then reach the arms and leg out and away from each other. This is one rep.
  • Do five to seven reps on each side. Do at least 2 sets but aim for 3.

Modifications for joints/beginners

Depending on your joints, it might be easier for you to be on your elbows instead of your hands. If moving your arms and leg toward one another just seems impossible, work on holding the plank and work up to the in/out motion.

So you’ve mastered the 30-60 second plank. What next?

THIS.

You probably never considered doing cardio in plank position but let me tell you, it’s an intense way to train your abs! You’ll get your heart rate way up AND tighten your core like never before.

I bought Jillian Michaels: 6 Week Six-Pack a few months back to review it & fell in love with some of the core exercises she included. I often design & plan my own workouts and I’ve been using moves from the DVD’s regularly for months. Being Jillian, of course she puts her own nutty twist on moves that keep your muscles guessing. This is no exception.

This move is challenging, but slightly less challenging than burpees. If you can hold plank for 30 seconds, you should add some moguls to your routine to keep your core challenged while blasting calories.

Plank Moguls

Level: Intermediate/Advanced (but I BEG beginners to try it. You might surprise yourself.)

Instructions (and video)

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