10 Minute Plank Challenge

Hey, hey, get healthy, you TV squad. I'm trainer Sam. Cam and I'm coming at you with the 10 minute plank challenge. If you are looking for just 10 minutes of extra court with a little bit of shoulders and we're really going to focus on the court being in a plank the majority of the time. So it risks like it's not friendly. I'll give you some other options, but we are going to be in a plank position. We're going to switch it up. We're going to use the obliques, all that kind of stuff, but it's 10 minutes, of course. So let's get right on in the squad down. Got a quick, nice little warm up right here just to get the body ready to work again. If this is only 10 minutes that you have today, please just go ahead and crush it right. If you're looking for 10 extra minutes, we're gonna squat and reset arm back, squat, reset arm back, you're just waking up the shoulders. But again, if you have maybe 10 extra minutes after your workout and you just wanna do some core, this is it right here. Good. Last two and one. Give yourself a nice big hug. Let it go. Flap your wings a couple of times because believe it or not, it's a lot of core when you're in plank, but both shoulders, man are going to feel it. All right. Good squeeze. That's the last one. Let's get right into our 10 minute plank challenge. Our first move right here is we're gonna start in a plank on top of right. You're going to tap your right shoulder, right shoulder, left shoulder and then you're gonna jump your feet out and in two times. So that's gonna be the first move. We got about 50 seconds. We got 10 minutes to 10 seconds to transition into the next move. 10 moves and then we'll get you out of here. We're not going to repeat. Here we go. So that first one, you're starting in a plank in three, two and one. Let's go. You tap right, you tap left two jacks out and in with your feet right there. Good squeeze. Squeeze jack your feet out and in two times. So the heart rate's gonna come up a little bit. Those shoulders are gonna feel it right there. Option. Knees right there and then maybe you just pop to your toes and you come back down, you shoulder tap, you shoulder tap, maybe you find your knees and you come back down right there. Good. Squeeze. Another option is you tap your shoulders and then you just tap right tap left. If you want to keep it low impact, that is an awesome way to do it right there. You've got about 20 seconds left in this first move and then I'm gonna let you press back for about 10 seconds before we come back into that plank. We right there. Five more seconds. Give me one more rep. Yes, you can. You're going to press the back 32 and one while you press back. I'm gonna show you the next move. You're in a plank move. You're going to reach right, playing it down, left down here we go in Let's go reach plank, reach right and left. So your back extensors are firing up right here. I want you to try to keep your shoulders facing the floor as well as those hips right here. So another option, knees down, reach and reach your hips are gonna want to sway from side to side. But what I want you to do is keep those hips nice and still in the center. So maybe you take a wider base, those feet go a little wider for more support. If you want to make it a little bit more challenging. Walk those feet back in Hoy bananas. You got 10 more seconds. We're going to go on to our sides for a side plank giving one shoulder a little break. 321, I'm going to come right here. Take 10 seconds. It's a side plank hit dip. We're going to lift our hips and lower in 321. Find that side plank. You lower, you left, you lower, you lift. So option one, both feet stacked, that's gonna be your hardest. Option. Option two, top leg goes forward for a little extra support right there. You're lowering your hip to the floor and you're lifting it up to the sky. Option three, bottom knee comes down, you lower, you lift, you can extend that top leg if that feels a little bit better. And you're on that knee right there. Lowering and lifting that side body from the side. You're squeezing right there. Can you find it? Holy shoulders. 10, we lift a little higher squeeze. You got under 10. Come on, you're gonna transition to the other side to hit that other oblique 32 and one. I'm gonna do a nice little butt spin so that you can still see me. We're going to the other side. Maybe you just flip on over. We start in three 21. Lift up tall first now, lower and lift lower lift. You got it flowing. Controlled is the way to go. So I want to actually feel that side body lifting up and away from the floor. Remember your options for your feet, you can stack, you can put that top leg over, squeeze those inner thighs. Bottom knee comes to the mat for a little bit more support. You're on that forearm, shoulder right on top of your wrist, you've got about 20 seconds left. Come on, squeeze, lift. If you need to take a break, take a break, but then get right back into it. Holy obliques right here. Yes, you can. Good squeeze left. Are we breathing? You have 32 and one? Oh Relax. And we're gonna come over two A plank. So I'm gonna start you here in a modified position. You're gonna go into that balance, final balance and switch. I'm gonna give you an option to make this a little bit more challenging. In 321, you can start here. Opposite leg, opposite arm reaches you, place it down. I want you to hold for 21, place it down. Two, one, place it down. If you want to make this a little bit more challenging, you're gonna find your plank and you're gonna balance. Opposite hand reaches opposite like 21. Drop it down right there. We're in that plank. We're balancing. We're squeezing. Glutes are squeezed tight. Holy balance right there. Opposite arm reaches out in front of you. Squeeze your butt. The leg does not need to be very high off the floor. Squeeze. We got this almost there. Come on, you got about 10 more seconds. You get to press it back whose shoulders are on fire right there. Yes, you can. 03210 Going back to our side plank. You can be on your wrist. You can be on your forearm. I'm going to come up to my wrist from here. I'm gonna hit that side plank. You're gonna take that top leg and squeeze. Crunch. Let's go. You got about 50 seconds right here. Option one. This is where you are. Squeeze that top elbow to that top knee right there looking strong. Option two, you come down to your risk. Keep coming. We've got it right here. So you're a little bit lower. You don't need to be on those risks. If you don't want to be right here, you're still crunchy. Option three knees down, you're still crunching lifting. Holy modify where you need right there. I'm coming back up to my wrist because it just feels better for me. Let's go. You choose under 10. Yes. You can squeeze that TB away from the floor. 3210 10 seconds transition. This is literally a 10 minute plank challenge. You can tell your family, you can tell your friends I held a 10 minute plan today. Here we go. 321. Let's go. Be proud of yourself for the work that you're putting in in literally 1010 minutes. Oh Find your balance. Squeeze that oblique that's facing the floor, press your palm or your elbow, depending on where you're at. Into the floor. You got it down and told squeeze slower eagles harder. So try not to just bang these out. We find slow and controlled movements right? Maybe you're down to that elbow right here. Maybe here he comes down to the floor right there. You crunch, you, squeeze you left. You have 10 seconds left. Let's go. Team right there. You have two movements after this and you're out of here. So we got just about two minutes left. 321. Drop it low. All right. So we're going to do a reverse plank. Crunch a reverse plank looks like this. You're going to start feet underneath your hips. You're gonna lift up, you're gonna walk it out. Yes, this is a reverse plank. Now, from here, you can just choose to hold it right here. Lift your glutes. You can choose to walk your feet in just a little bit and crunch your knees to your chest. You should feel your glutes, your hamstrings and your core crunchy right there. If you need to lower that lever and make it a little bit shorter, bend your knees. But lift your glutes, you're holding yourself up with those triceps with your shoulders. The longer your legs, the harder this is going to be holy hamstrings on fire. Yes, you can. We got a little lower body while doing a play. We've got one last move. Five seconds. Lift your boots a little bit higher. Can you crunch a little bit slower? Ah, 32, one more. Move one minute. You're going to go for cross body crunches. So you're going to cross body, opposite knee to opposite elbow. We start in three last minute, two and one go opposite knee, opposite elbow, opposite knee, opposite elbow go. Maybe you pick up your pace here for your final under 45 seconds. Let's go. Maybe you choose to go a little bit faster into a mountain climber. Maybe slow it down if you're like knees feel good. Hold a plank right here. This is strong. You have 30 seconds left of your 10 minute plank challenge. Let's go, relax your shoulders. You've got this team looking so d strong extra core to finish your day to start your day. Whenever you're doing this, you got 10. Come on all the way, all the way. We got to stretch it out in 54321, wrap your knees down, breathe in through the nose, hand out through the mouth one more time. Rachel Man a little bit further forward. Breathe in and breathe out. We're gonna come up to all fours, cool it down just a little bit. Take your right arm, reach it up towards the sky. You're gonna thread that needle, reach it through. Hello shoulders. We'll stretch out the core a little bit too. But if you need a couple extra minutes to actually cool your body down, join us in our 10 minute stretch of mobility on demand because we're gonna cool it down very quickly and we'll get you out of here because we promised you 10 minute of a plank right there. Good squeeze. Finding all four cat count. Drop your belly, lift your gaze. That feels good on the core. On the abs round through that time, pull your belly button in, drop your belly with your gaze cat and drop it. Pull that belly button into your spine one more because that feels good. Lives work came 10 minutes in the books. That was your 10 minute plank challenge, right? 10 minutes in a plank. We did a lot of side obliques as well. A little bit on the back. It is all right here in that transverse abdominous way to go, way to crush your 10 minutes. Thanks for joining us and we'll see you next time.