Get Next-Level Core Strength With This Plank Variation Workout


In the age of high-tech fitness, we are repeatedly tempted by new apps, tech, and gadgets that promise to revolutionize the way we exercise. But let’s be real, your own body weight can be just as effective as any trendy product, not to mention cheaper and more readily accessible for a do-anywhere workout like this plank variation routine.

This workout video takes you through 4 circuits of plank and abdominal exercise variations for core stability. Between each set, the instructor adds a recovery stretch for a quick breather (thank you!). With modifications offered for numerous positions, this video allows users of all levels to take their strength and flexibility to the next level. Whether you’re in your living room, backyard, or gym—or are on vacation—you’re just 20 minutes away from feeling the burn, no equipment needed.

To recap, see the 4 circuits below.

Circuit 1: 15-second static hold of each. Repeat 3 times.

  • Assisted Tuck Planche
  • Hollow Body Plank
  • Extended Hollow Body Plank
  • Wide Hollow Body Plank

Circuit 2: 15-second static hold of each. Repeat 3 times.

  • Hollow Body Plank Heel Raise (Right Heel)
  • Hollow Body Plank Heel Raise (Left Heel)
  • Single-Arm Hollow Body Plank (Right Arm)
  • Single-Arm Hollow Body Plank (Left Arm)

Circuit 3: 30 seconds of each movement pattern. Repeat 3 times.

  • Wide Push-Up
  • Single-Hand Ahead Alternating Plank

Skill 1: Straddle Fingertip Push-Up Drop From Straddle Stand. 10 reps. Repeat 2 times.

Skill 2: Fingertip Push-Up. 10 reps. Repeat 2 times.

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This article was written by Jackie Dowling from Greatist and was legally licensed through the NewsCred publisher network. Please direct all licensing questions to