This week’s tabata brought to you by – the plank! Instead of just working with one plank style, we are going to switch it up; making sure all parts of the body are engaged and working! Most of the tabatas we have done have been fun 20 second cardio blasts; but trust us, you’ll be nice and worked out with these planks!
We’re adding an extra challenge to this tabata style workout – we’re going to to hold the work portion for 30 seconds and keeping the 10 seconds rest.
The sequence of tabata planks are prone plank (your basic plank), side plank, reverse plank and side plank on the opposite side. In prone plank, make sure your bum is down in line with your shoulders, keep a flat back, engage your core, and keep your eyes are looking about 6 inches in front of you. You are down on your elbows and feet are shoulder width apart (wider if you need more stability). You may feel a bit wobbly but remember, it’s only 20 seconds!
Next is the side plank. On your side, with one elbow to the ground right beneath your shoulder, lift your hips up towards the sky. Keep your entire body in one line. Your other hand can on your hip or for an added challenge, reach it up to the sky. Your outside foot is stacked on top of the other, or you can stagger your feet on the ground for more stabilization. For an easier modification, you can lower your bottom knee to the ground.
When doing reverse plank, make sure your hands are flat on the ground behind you, fingers pointing to your feet. Toes up, heels on the ground, fighter abs engaged, and bum lifted off the ground. For extra credit, lift one foot off the ground and switch at the next 20 second mark!
As always, you can follow along with personal trainer, Sabrina Campbell, in the video to see the plank tabata in all its glory – enjoy!
The Tabata Plank Variation Workout
Time: 5.5 minutes
Timer: 30 seconds on, 10 seconds rest
Tabata Exercise: Plank, Side Plank, Reverse Plank