Will You Take On The Clock Plank Challenge?
Looking to strengthen your abs? Try out the Clock Plank challenge – a killer twist on your favourite core exercise. But before you get into it you’ll have to warm up your glutes and lower back, two underrated keys for complete core development.
Warm-Up: Cliffhanger Extension
Lie face-down on a bench, legs hanging off it, toes touching the floor; this is the start. Keeping your legs straight, squeeze your glutes and try to raise your legs so they’re parallel to your torso. Hold for 6 seconds and return to the start. That’s 1 rep; do 10.
Warm-Up: Glute Bridge Walkout
Lie on your back, knees bent. Lift your butt so it’s in line with your torso. This is the starting position. Keeping your back, butt, and legs off the floor, walk your feet forward. When your legs are nearly straight, hold for 6 seconds; then return to the start. That’s 1 rep; do 10.
Now hit your abs. It’s time for the clock plank. Set a timer for 60 seconds.
Assume a push-up position, your core tight. Hold for 10 seconds.
When you have 50 seconds left on the timer, shift your right hand to 2 o’clock. Hold for 10 seconds.
At 40 seconds, move that hand back. Shift your right foot to 4 o’clock. Hold for 10 seconds.
At 30 seconds, return to push-up position. Hold for 10 seconds
At 20 seconds, move your left foot to 8 o’clock. Hold for 10 seconds.
At 10 seconds, move your left hand to 10 o’clock and hold until times expires. Thats one rep. Do 5.
Beat-The-Clock plank challenge: Start in push-up position, your core tight. Now repeat the entire clock plank sequence, this time mov- ing as quickly as you can from one position to the next. Do this as many times as you can, maintaining good plank position throughout. Count the number of times you make it fully around the clock before you fall.
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