THE 10-MINUTE "360-DEGREE" PLANK ROUTINE.

This routine alternates between the High Plank and Reverse Plank to work both the front and back of your body while giving your wrists and shoulders a strategic shift in position.
​The Structure:
​4 Rounds Total
​45 seconds of work followed by 15 seconds of rest for each movement.
​No extra rest between rounds (keep the momentum going!).

​The Workout Flow
​Round 1
​0:00 - 0:45 | High Plank Hold
​Focus: Keep your abs tight, squeeze your glutes, and push the floor away to engage your shoulders.
​0:45 - 1:00 | Rest & Transition (Flip over onto your back)
​1:00 - 1:45 | Reverse Plank Hold
​Focus: Drive your heels into the ground, lift your hips high, and open up your chest.
​1:45 - 2:00 | Rest & Transition (Flip back over)
​Round 2
​2:00 - 2:45 | High Plank with Shoulder Taps
​Progression: While holding the high plank, slowly tap your left shoulder with your right hand, then vice versa. Try to keep your hips perfectly still.
​2:45 - 3:00 | Rest & Transition
​3:00 - 3:45 | Reverse Plank with Alternating Knee Drives
​Progression: Hold the reverse plank and slowly march your right knee toward your chest, return it, then switch to the left.
​3:45 - 4:00 | Rest & Transition
​Round 3
​4:00 - 4:45 | High Plank Hold
​4:45 - 5:00 | Rest & Transition
​5:00 - 5:45 | Reverse Plank Hold
​5:45 - 6:00 | Rest & Transition
​Round 4
​6:00 - 6:45 | High Plank Body Saws
​Progression: From your high plank position, rock your weight forward on your toes so your shoulders move past your wrists, then push back through your heels.
​6:45 - 7:00 | Rest & Transition
​7:00 - 7:45 | Reverse Plank Hip Dips
​Progression: Slowly lower your hips until they hover just an inch above the floor, then explode back up into the full reverse plank, squeezing your glutes at the top.
​7:45 - 8:00 | Rest
​⏱️ 8:00 - 10:00 | The Cooldown Stretch (2 Minutes)
​Spend the final two minutes letting your heart rate come down while capitalizing on the muscle flexibility gained during the workout:

​Child’s Pose (1 Minute): Sit back on your heels and reach your arms forward to stretch out the shoulders, upper back, and abs taxed by the high planks.
​Seated Chest Opener (1 Minute): Sit comfortably, interlace your fingers behind your back, and gently pull your shoulders back and down, expanding the chest further after those reverse planks.👉 READ MORE

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