Slider Plank Challenge (7 Mins)

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Slider Plank Challenge (7 Mins) - Grab a set of sliders (or dish towels!) and give this plank challenge a try. #sliderworkout #plankchallenge #plankworkout #workoutvideo


Give this slider plank challenge a try this week! It’ll take you just 7 minutes (including a 60-second rest in the middle). It makes for a great finisher to a longer workout, or a quick way to build up a burn if you’re short on time.

Slider Plank Challenge

EQUIPMENT NEEDED

  • Pair of sliders I’m using dish towels instead. If you have carpeted floors, try DVD cases or hard-cover books.

This slider plank challenge is broken up into two, three-minute sequences. The pattern for the sequence looks like this:

MOVE A (15 sec)
A + B (30 sec)
B (15 sec)
MOVE C (15 sec)
C + D (30 sec)
D (15 sec)
MOVE E (15 sec)
E + F (30 sec)
F (15 sec)

Don’t worry if that seems confusing, it’ll make sense when you watch the preview!

The goal is to get through the whole three minutes without stopping. You’ll then rest for 60 seconds and repeat on the other side. If you need to modify, stop the video after each minute and take a quick break.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

Slider Plank Challenge (7 Mins) - Grab a set of sliders (or dish towels!) and give this plank challenge a try. #sliderworkout #plankchallenge #plankworkout #workoutvideo

Workout Breakdown

See 1:43 in the above video for a preview of the exercises.

  • Crossbody Slides
  • Crossbody Slides + Crossed Knee Tucks
  • Crossed Knee Tucks
  • Side Plank Hip Pulses
  • Hip Pulses x2 + Side Plank Knee Tuck
  • Side Plank Knee Tuck
  • Pike
  • Pike + Body Saw
  • Body…

Read More…

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