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Plank

The document outlines a core workout routine consisting of various exercises including planks, leg raises, crunches, Russian twists, bicycle crunches, mountain climbers, flutter kicks, and side planks. Each exercise specifies the number of sets, repetitions, or duration, along with tips for proper form and engagement of specific muscle groups. The routine emphasizes controlled movements and maintaining body alignment to maximize effectiveness.

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rockystargaming1098
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360 views1 page

Plank

The document outlines a core workout routine consisting of various exercises including planks, leg raises, crunches, Russian twists, bicycle crunches, mountain climbers, flutter kicks, and side planks. Each exercise specifies the number of sets, repetitions, or duration, along with tips for proper form and engagement of specific muscle groups. The routine emphasizes controlled movements and maintaining body alignment to maximize effectiveness.

Uploaded by

rockystargaming1098
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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 Plank: 3 sets of 30-60 seconds

 Focus on keeping your body in a straight line and engaging your core.

 Leg Raises: 3 sets of 12-15 reps

 Engage your lower abs and avoid arching your back.

 Crunches: 3 sets of 15-20 reps

 Perform controlled crunches, making sure to engage your upper abs.

 Russian Twists: 3 sets of 30 twists (15 each side)

 Keep your feet off the ground to increase difficulty and engage your obliques.

 Bicycle Crunches: 3 sets of 15-20 reps per side

 Focus on slow, controlled movements to maximize muscle engagement.

 Mountain Climbers: 3 sets of 30 seconds

 This is a great full-body exercise that engages the core and helps burn fat.

 Flutter Kicks: 3 sets of 30 seconds

 Focus on keeping your legs straight and low to the ground.

 Side Plank: 3 sets of 30 seconds per side

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