Hi guys, welcome back to my channel. So today we're getting ready for the ultimate flying challenge

But first I want to thank you Squarespace for sponsoring

This video and I'll give you guys a bit more info at the end of the video. Ok

planks I love planks because it's simple and it's one of the most

Effective core exercises to work the apps it trains the deepest core muscle that helps tighten this whole midsection

For a smaller waist and it also helped work the arm shoulders chest back booty links

So basically it gives you an amazing

Full body burn while you work on your waist and your abs and bubble will be here together with us as well

Just chillin and watching nice work pal. I made the burn is really good and together we can get it done

There will be 10 exercises of different variations for planks

It's going to be fun and I'm actually going to put in a 1 minute rest after the first 5

Exercises so we can get a little break then I promise you you won't regret it because it works. So no problem. We got this

All right, let's get into it first exercise is the classic elbow plank to kickstart to burn for our body

especially the belly area

Elbows on the ground shoulder-width apart make a triangle base with your forearms with your legs spine and neck in one straight line

Keep your butt down instead of having it hide up in the air and not using your at muscles

The key here is to hold your core tight and push your belly button in towards your spine

Just hold it until 45 seconds is up here set your intention for this workout remind yourself of your goal

What brings you here today? And what you want to achieve through this workout and promise yourself?

You're really going to push it and challenge yourself to give it your all hold it there. We're not dropping down

Good job, we thought it done second is Lowell mountain-climber?

Start and Hubble plank position hence the low your shoulder punching your apps

Bring one knee to watch your elbow on the same side. This is one rep Alton aside for 45 seconds

Remember, we're doing it slow and controlled here

I want you to really feel the burn in your inner and lower abs for each rep. Keep going

I'm here together with you every single rep

Ten-second

Yeah, it's getting tough I know but we want to result so no pain no gain third is plank to dolphin pose

Starting an elbow plank position then press your forearms and elbows into the floor pushing your shoulders away

Crunch your abs and raise your hip to form an upside-down V

This is dolphin pose then lower down your hip and return to elbow plank again with your body in one straight line

Repeat for 45 seconds

You should feel a burn in your abs your arms shoulders and back the burn is getting more intense, but don't give up

We're not stopping here breathe in breathe out. Keep going until the timer ends

And not the one done for a single leg plank my favorite exercise of all times here

We're working on our midsection our upper body and also the lower body especially the booty

An

elbow plank

Raise one leg off the floor as you squeeze your booty and hold it up for twenty two seconds before we switch side

Try your best to not drop it onto the floor

- one oh

It's so hard, but we're almost there I'm suffering here together with you stay strong guys you'd be surprised what your body can do

Yes, hold it

Good work friends is playing hip dip last exercise before a one-minute break. So let's push it

Again get into elbow plank position holding in your belly and working the ABS - rotate your hip to one side and dip your body

To lightly tap the floor

Rotate between sides for 45 seconds pull in your belly button

Toward your spine the whole time to get the max burn on your deepest inner core muscles and side ups

This is how we work on getting a smaller waist

Don't drop guys keep moving you can do it. I know you can

Good job you guys that was an intense burn now?

Let's enjoy our well deserved one-minute rest before pushing for the last part of the workout

Drink some water shake out your arms. Is it amazing for the first half of this workout? We can definitely finish it strong

Alright guys, it's almost time

Let me show you a sixth exercise side plank

Another amazing exercise for the inner core muscles and the side abs the obliques that would really help shape our ways

Get into position with one for M on the floor

Fingers facing front elbow right under your shoulder and your feet stack the other hand on your waist

Lift your butt up so that your body is in one straight line

Working the side of your abs to hold your body up

This will help take the weight off your arm and really target the side up for the ultimate burn switch side after 22 seconds

Hold it up till the end. You can also watch my puppy party to distract yourself

Six down only four more to go seven exercise is spider-man plank

Again elbow plank concession to start with punching your app to bring one knee in towards your elbow at the same side

This is one rep alternate between sides for 45 seconds

I

Always say this is the killer abs exercise because it works not just the deepest core muscle

But also the upper and lower abs on the surface. So it's a very comprehensive burn to really slim and tighten your belly area

Stay strong guys, I'm not dropping. Give me a few more reps. We're almost done

That's a tough one but we did it only three more exercises to go show yourself what you can do eight a single arm plank

Really simple get into regular high plank lift one arm up to have it on your thigh or whatever you like

Just hold it there for twenty two seconds before we switch side. Try your best to hold up your body

Keep it in one straight line. I know you want to come down. I also want to but I'm not coming down

No matter how hard it is I'm staying here. So the timer is up because I know no pain no gain

I promise this is going to be worth it. So hold it up together with me

That was such a good burn on the ABS shoulders and arms, let's keep it going for the last two minutes nine

We're starting with commando and switching to plank up and down after twenty two seconds

So I started elbow plank then push yourself up to high plank first with right arm and then left arm

Return back to elbow plank by coming down also with one arm followed by the other

This is a super burn on the upper body, but that's what we're here for

Repeat for 22 seconds and we'll go straight into plank up and down

From elbow plank punch you're asked to move your hips up and down it looks funny

But this targets exactly the F that we want. So keep it up the more you move up and down the more it burns

You're doing so good only one last exercise to go get up

Let's push it through turns is playing jacks for the final burn

We're starting with high plank checks for the first twenty two seconds and then and with elbow plank jacks

Beginning high plank working your abs jump your legs wide and stand back together

The faster you jump the more intense it is but don't forget to keep your core tight to steady your upper body

Repeat for 22 seconds. Then we'll lower our arms to elbow plank jacks while our legs repeat the same movement by jumping in and out

Jump faster guys only less than 30 seconds to go pick it up. Remember your goals give yourself that last burn that you work

so hard for

Oh

My god, oh my god

And once again, we've got it done scream and complain as much as you need give yourself a high five

Bob all who also give you a high five here

Thank you for putting in the Hat work together with me and making this workout count

Also remember to stretch up a bit here are some simple ones or you can always head to my complete stretch video

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I'll also include the link in the description box below and that's it for today

I'll let you guys go stretch go rest and I'll see you guys again very soon

It's a night