10 Min Plank Workout | 28 Days Plank Challenge

Hello all! Welcome back to my channel. So today, I have an amazing challenge for you so…before we get started, smash that like button! Crushed it real hard! You guys did an amazing job last two challenges for both the glute bridge, as well as the flat belly challenge. It's amazing what we can achieve in one month. Now I know that wooden drills are not everyone's favorite and they're not mine either. But this challenge is just a quick, fun 10-minute workout that will work your abs, back, and arms. 🙂 It's a full body exercise that will help strengthen and tighten that core. And you know how important this is if you want a smaller waist! So there are only two rules: You will do this video 4 to 6 times a week depending on your schedule. Do this in addition to your regular workouts, but I will do it first thing in the morning. There are four timers in this exercise. In the first week, you exercise for 20 seconds and will do 30 seconds. Week 2 30 seconds on and 20 seconds off. Week 3: 40 seconds on and 10 seconds off. Week 4: You only rest for 10 seconds every two exercises. The goal of this challenge is to get stronger, get those lean arms, and get that tight core which helps with a smaller waist. So don't get discouraged! If you feel weak at first, it's all about progress! Now if you would like to share your results! Feel free to use my hashtag #chloetingchallenge and follow me on Instagram to share your before and after progress photos or measurements. And also, don't forget to leave a comment in this video as you go along as well. Now let's get started! We have 12 different workouts and rest times depending on the week you're in. Don't worry! I will remind you along the way. The first exercise is a plank with hip dips. Get into a low plank position on your elbows as you dip your face into your hips. Make sure you pull in your stomach and squeeze those abs ~ Week 1 guys, you can rest easy now. Guys in week 2, you can rest in about 7 seconds. I'll just remind you of the rest time for the next two exercises. So remember to watch out for your beats. Men on week 3, rest. Please note that I am following Week 3 of this video. Follow me if you are on week 3. Body saw is next. Stay low on your elbows and walk as far back as possible. Take about 4 – 5 steps back and fall into a low plank again. Make sure your butt doesn't accelerate or descend and engage that core. Week 1, rest. Week 2, rest. Week 3, rest. No more rest reminders from here on out, so remember to listen to your impulses. Guys on week 4, this is your first rest. You get rest for every two exercises. Next, we have 1 leg downward knee tuck dog. Get into a high plank position and lift the leg behind you and bring your knee up and squeeze your abs. Make sure to engage your abs as you bring them up. Now alternate between the legs. Men are not straight timers. Feel free to do it longer or take a longer break. Adjust it based on your current fitness level. Next, we have the painting hands. Get into a bottom plank position on your elbows and bring one leg behind you, bending your leg like this, trying to touch the floor. If you can't touch the ground, that's okay. Alternate between the legs and this is really great for your curves and obviously your abs. Next up, we have the Spiderman board. Get into the high board position and side board position like you are Spiderman. This is getting harder, but you can do it! Get into a bottom plank position on your elbows and time to do some leg lifts. Make sure you squeeze your abs and lower your leg slowly. We're halfway through the workout guys! keep pushing! You can do it! Mountaineers next. Go as hard as you can and tighten that core. You can choose to do this slower if you prefer. But work for those abs! Come on guys, you can do it! Spinboards are next. This exercise isn't too hard so it's a bit of a recovery so remember to breathe, stay strong and squeeze those abs. Next we have the circular panels. This one is trickier than the lot. Get into a high plank position and use your abs to try to draw a clockwise circle 5 times. Don't draw circles of small length just yet. Go for slow, steady, cream-sized ones. Now alternate and do counterclockwise circles five times as well. Remember not to use your arms or legs to draw the circle. They are just there to help the movement. Use your core muscles. Just keep fighting through guys~! Board jacks are next. Jack legs outward and inward. If you wish, you can perform one leg at a time; Or feel free to do a combination of both. Make sure your butt doesn't accelerate or descend and engage that core. Two more exercises to get back to you guys, we're up and down next. You have this! We're almost there. The last practice is the bird dog. Raise the opposite hand and leg simultaneously. This requires a lot of core strength. So make sure you engage this core to balance yourself. Let's wrap this up guys! And that's the end of the exercise! Congratulations boys! Don't forget to smash that button and subscribe if you haven't already. Follow me on Instagram and share this awesome progress you've made, so I can show it off in my monthly recap video! And I will see you guys at the next exercise. Goodbye~