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00:00Hi guys, welcome to another XFit daily workout. I'm Mike Paterino. Today's workout is going to
00:09be called plank you very much. It's going to consist of all planking exercises to really
00:14target your core. All right, our first exercise is going to be the backwards plank. We're going
00:20to follow that up with our knee reach plank, then a side plank, arm extension plank, and
00:35we're going to finish it off with our sky plank. We're going to do each exercise 30 seconds each
00:45and we're going to do it three rounds through. Working out with me today, I have Maura and
00:49Brianna. Are you ladies ready? All right, here we go. We're going to start with our backward
00:54plank. Same plank position, only backwards. Keep our palms down. We're going to have a
01:0190 degree bend at the elbow and suck our belly button into our spine and really keep our core
01:07as tight as we can. Keep your body as flat as a plank. Just like a kitchen table here,
01:12you want to be able to rest a drink right on your belly. All right, we're going to hold
01:16this for 30 seconds. Again, look up to the ceiling, make it a little more intense for yourself.
01:23And as always, we're breathing. Breathe in and breathe out. Okay. All right, on to our next
01:31plank, the knee reach plank. Assume the front plank position, palms down, forearms down on the ground,
01:39legs out behind us, and we're going to reach our knees up and across and over to our opposite elbow.
01:45So I'm taking my right knee up, bringing it up to my left elbow. Left knee up, right elbow.
01:52Keep going. Keep that back as flat and as straight as you can. Belly button sucked into the spine.
02:00And twist. You're going to feel this in your obliques as well as every one of those abs there.
02:04You've got five more seconds. Get a nice twist in there. All right. Now on to our side planks.
02:15Just going to simply get up on our side. Again, 90 degree angle with our elbow.
02:21Shoulder blades back. Look up to the sky. Give yourself a little more difficulty in there.
02:26Really hold that pose. Isometric contraction. Another great way to get your exercise in here.
02:36Five more seconds. And we're going to switch sides.
02:41Again, reach up to the ceiling. Look up. Give you a little more difficulty there.
02:46Try not to bounce. Don't let yourself sag. Take your hips up a little bit more, Brianna. There you go.
02:55Five more seconds.
02:59All right. And we're going to switch onto our next one, our arm extension plank.
03:05Okay. We're going to do our plank, but this time we're going to raise up off of our forearms.
03:08Keep our feet a little bit wide for balance. And we're simply just going to reach and alternate arms.
03:13It's going to work on our balance here. Really engage that core. Get your lower back working.
03:21We're also going to give our shoulders and our triceps a workout with this too.
03:30Again, at home, if you want it to be a little bit easier, drop down to the forearm and reach.
03:35We've got five more seconds.
03:36Keep going. All right. Keep it in the same position. Now we're going to do our sky planks.
03:45Drop your forearm down to the floor and kick that leg and butt straight up into the sky.
03:51Belly button into the spine.
03:55Keep that core totally contracted and our back as flat as possible.
03:59We've got five seconds and we're switching our legs. All right. Next leg.
04:08Keep pressing and breathe.
04:16Okay. We've got five more seconds. We're going right to the top with our backward plank. Here we go.
04:23At home, if you want to make this a little more intense, put a couple of books, cans of soup,
04:32dumbbells if you have it, right on your chest here. Look up at the sky. Working our obliques,
04:41all of our abdominal muscles, our lower back.
04:44We've been giving our deltoids a bit of a workout here. Keep holding it for 10 more seconds.
04:53We've got five more here. Don't rest on those hands. Get those hips up.
05:01Here we go. Knee reach plank. Remember, forearms. Reach that left knee to the right elbow,
05:08right knee to the left elbow. And twist. Pick up the speed. Make it a little more intense.
05:19Don't let those legs touch the floor. Always belly button to the spine.
05:25Five more seconds. Here we go. Keep going. All right. Our next exercise, side plank. Here we go.
05:39Let's get into it. Hold yourself up. Keep that 90 degree bend in your elbow here. Completely straight.
05:4715 seconds aside. We've got five more here. Then we're going to switch. Look up to the sky for the added difficulty.
05:57All right. Here we go. Switch sides.
06:01Okay. Make sure you don't bounce. You want to keep yourself as stiff and contract as possible here.
06:08Really hard stomach. Suck that belly button in as much as you can into your spine.
06:13Really engage your core. Three more seconds. All right. Here we go. Arm extension plank.
06:24All right. Reach those arms out as far as you can.
06:28Keeping your body as flat and as stiff as possible.
06:31Put your legs out a little bit wider if you need to. Give yourself a wider base.
06:43Put them in. It'll make it nice and hard for you there. Keep going. We got five more seconds.
06:49All right. Now onto our sky plank. Put that leg up to the sky.
07:02Try not to bounce. Try to keep your butt as low as possible.
07:08And again, suck that belly button into your spine.
07:10All right. Switch sides. Next side.
07:20Fifteen seconds of side here.
07:23Go.
07:26Five more seconds.
07:28Dig deep. Keep reaching.
07:31All right. Back to our back plank.
07:32Really help you out with your lower back here.
07:41Very much neglected muscle.
07:43Not that many of us work it out.
07:45But in order to have that nice big six pack you always want,
07:49you got to throw in the lower back exercises.
07:54Thirty seconds here.
07:55Keep yourself as tight as possible. Very nice.
08:04Nice form. Here we go.
08:06All right. Onto our knee reach plank. Here we go.
08:10Get that nice twist in there for the obliques.
08:17Keep pressing for 30 seconds.
08:19We want to keep our back as flat as possible during this.
08:26So you can get a little bit lower there, Maura.
08:28There we go. You two.
08:29Try to get a little bit lower and a little straighter.
08:32Perfect.
08:33Keep twisting.
08:35We got about five more seconds left.
08:40We're going to go on to our side planks.
08:42All right. Here we go.
08:43Arm up, head up.
08:50There's a little more difficulty here.
08:53Really thrust your hip up to the sky as well.
08:56Keep your back totally straight.
08:58Your body as tight as possible.
09:00We got five more seconds and we're switching sides here.
09:02All right. Now let's switch sides.
09:08Again, look up to the ceiling.
09:10Nice 90-degree bend at the elbow here.
09:21Keep holding.
09:21All right. Good.
09:22Let's go to our arm extension planks.
09:25Here we go.
09:27Again, you can be up on your hands or elbows.
09:30And again, as soon as your hands touch the floor,
09:40bring them right back up for increased difficulty.
09:54Five more seconds.
09:55All right.
09:58Onto our sky plank.
09:59Here we go.
10:02Press that glute straight up.
10:0515 seconds a side here.
10:10Ten more seconds.
10:14Five seconds.
10:16Keep pressing.
10:18All right. Next side. Here we go.
10:22Straight up.
10:23Keep pushing guys.
10:31We've got five more seconds.
10:37And we're done.
10:40That was intense.
10:42Good job.
10:42Nice keeping up.
10:44Very good.
10:45To have some serious abs after that one.
10:47That was our plank you very much workout.
10:53You know, you can't get six-pack abs by just doing crunches alone.
10:56In this workout, we incorporated a lot of isometric contractions,
11:00as well as working out our lower back.
11:02And we even threw some cardio in there by giving our knee thrusts and our hand raises.
11:06You always have to vary yourself.
11:07Doing the same old boring exercises is not going to work.
11:10You always have to give yourself a challenge.
11:13Plank you very much is definitely a challenge.
11:16And please remember to subscribe to our channel for your daily full body workouts.
11:20Thanks again.
11:21I'm Mike Paterino.
11:22This has been X-Fit Daily.
11:24Oh, I love it so much.
11:25It really works my obliques, totally.
11:27I love plank you very much.
11:30It is a great strength workout.
11:32Gets your core going and it kicks your ass, seriously.
11:35I love the side planks because you can really work on your precision and your form and your
11:40alignment, so it's really strengthening the core and it's getting really focused.
11:44For me as well, I love the side planks.
11:47It really works your obliques and gets you very nice and tight for the bikini seeping.
11:52I think the side plank, actually, for me, just because I'm really trying to
11:56focus on getting everything squared off and aligned.
12:01For me, the knee reach plank, because I'm so tall, it's really hard to stay low
12:06and get your knees underneath your body.
12:08So that was the most challenging for me.