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  • Oh

  • Hi guys, welcome back to my channel. So today we're getting ready for the ultimate flying challenge

  • But first I want to thank you Squarespace for sponsoring

  • This video and I'll give you guys a bit more info at the end of the video. Ok

  • planks I love planks because it's simple and it's one of the most

  • Effective core exercises to work the apps it trains the deepest core muscle that helps tighten this whole midsection

  • For a smaller waist and it also helped work the arm shoulders chest back booty links

  • So basically it gives you an amazing

  • Full body burn while you work on your waist and your abs and bubble will be here together with us as well

  • Just chillin and watching nice work pal. I made the burn is really good and together we can get it done

  • There will be 10 exercises of different variations for planks

  • It's going to be fun and I'm actually going to put in a 1 minute rest after the first 5

  • Exercises so we can get a little break then I promise you you won't regret it because it works. So no problem. We got this

  • All right, let's get into it first exercise is the classic elbow plank to kickstart to burn for our body

  • especially the belly area

  • Elbows on the ground shoulder-width apart make a triangle base with your forearms with your legs spine and neck in one straight line

  • Keep your butt down instead of having it hide up in the air and not using your at muscles

  • The key here is to hold your core tight and push your belly button in towards your spine

  • Just hold it until 45 seconds is up here set your intention for this workout remind yourself of your goal

  • What brings you here today? And what you want to achieve through this workout and promise yourself?

  • You're really going to push it and challenge yourself to give it your all hold it there. We're not dropping down

  • Good job, we thought it done second is Lowell mountain-climber?

  • Start and Hubble plank position hence the low your shoulder punching your apps

  • Bring one knee to watch your elbow on the same side. This is one rep Alton aside for 45 seconds

  • Remember, we're doing it slow and controlled here

  • I want you to really feel the burn in your inner and lower abs for each rep. Keep going

  • I'm here together with you every single rep

  • Ten-second

  • Yeah, it's getting tough I know but we want to result so no pain no gain third is plank to dolphin pose

  • Starting an elbow plank position then press your forearms and elbows into the floor pushing your shoulders away

  • Crunch your abs and raise your hip to form an upside-down V

  • This is dolphin pose then lower down your hip and return to elbow plank again with your body in one straight line

  • Repeat for 45 seconds

  • You should feel a burn in your abs your arms shoulders and back the burn is getting more intense, but don't give up

  • We're not stopping here breathe in breathe out. Keep going until the timer ends

  • And not the one done for a single leg plank my favorite exercise of all times here

  • We're working on our midsection our upper body and also the lower body especially the booty

  • An

  • elbow plank

  • Raise one leg off the floor as you squeeze your booty and hold it up for twenty two seconds before we switch side

  • Try your best to not drop it onto the floor

  • - one oh

  • It's so hard, but we're almost there I'm suffering here together with you stay strong guys you'd be surprised what your body can do

  • Yes, hold it

  • Good work friends is playing hip dip last exercise before a one-minute break. So let's push it

  • Again get into elbow plank position holding in your belly and working the ABS - rotate your hip to one side and dip your body

  • To lightly tap the floor

  • Rotate between sides for 45 seconds pull in your belly button

  • Toward your spine the whole time to get the max burn on your deepest inner core muscles and side ups

  • This is how we work on getting a smaller waist

  • Don't drop guys keep moving you can do it. I know you can

  • Good job you guys that was an intense burn now?

  • Let's enjoy our well deserved one-minute rest before pushing for the last part of the workout

  • Drink some water shake out your arms. Is it amazing for the first half of this workout? We can definitely finish it strong

  • Alright guys, it's almost time

  • Let me show you a sixth exercise side plank

  • Another amazing exercise for the inner core muscles and the side abs the obliques that would really help shape our ways

  • Get into position with one for M on the floor

  • Fingers facing front elbow right under your shoulder and your feet stack the other hand on your waist

  • Lift your butt up so that your body is in one straight line

  • Working the side of your abs to hold your body up

  • This will help take the weight off your arm and really target the side up for the ultimate burn switch side after 22 seconds

  • Hold it up till the end. You can also watch my puppy party to distract yourself

  • Six down only four more to go seven exercise is spider-man plank

  • Again elbow plank concession to start with punching your app to bring one knee in towards your elbow at the same side

  • This is one rep alternate between sides for 45 seconds

  • I

  • Always say this is the killer abs exercise because it works not just the deepest core muscle

  • But also the upper and lower abs on the surface. So it's a very comprehensive burn to really slim and tighten your belly area

  • Stay strong guys, I'm not dropping. Give me a few more reps. We're almost done

  • That's a tough one but we did it only three more exercises to go show yourself what you can do eight a single arm plank

  • Really simple get into regular high plank lift one arm up to have it on your thigh or whatever you like

  • Just hold it there for twenty two seconds before we switch side. Try your best to hold up your body

  • Keep it in one straight line. I know you want to come down. I also want to but I'm not coming down

  • No matter how hard it is I'm staying here. So the timer is up because I know no pain no gain

  • I promise this is going to be worth it. So hold it up together with me

  • That was such a good burn on the ABS shoulders and arms, let's keep it going for the last two minutes nine

  • We're starting with commando and switching to plank up and down after twenty two seconds

  • So I started elbow plank then push yourself up to high plank first with right arm and then left arm

  • Return back to elbow plank by coming down also with one arm followed by the other

  • This is a super burn on the upper body, but that's what we're here for

  • Repeat for 22 seconds and we'll go straight into plank up and down

  • From elbow plank punch you're asked to move your hips up and down it looks funny

  • But this targets exactly the F that we want. So keep it up the more you move up and down the more it burns

  • You're doing so good only one last exercise to go get up

  • Let's push it through turns is playing jacks for the final burn

  • We're starting with high plank checks for the first twenty two seconds and then and with elbow plank jacks

  • Beginning high plank working your abs jump your legs wide and stand back together

  • The faster you jump the more intense it is but don't forget to keep your core tight to steady your upper body

  • Repeat for 22 seconds. Then we'll lower our arms to elbow plank jacks while our legs repeat the same movement by jumping in and out

  • Jump faster guys only less than 30 seconds to go pick it up. Remember your goals give yourself that last burn that you work

  • so hard for

  • Oh

  • My god, oh my god

  • And once again, we've got it done scream and complain as much as you need give yourself a high five

  • Bob all who also give you a high five here

  • Thank you for putting in the Hat work together with me and making this workout count

  • Also remember to stretch up a bit here are some simple ones or you can always head to my complete stretch video

  • Before we say our goodbyes. Here's a little bit more information about Squarespace

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  • You can now go to squarespace.com slash anyone to get a free trial and 10% off your first purchase

  • I'll also include the link in the description box below and that's it for today

  • I'll let you guys go stretch go rest and I'll see you guys again very soon

  • It's a night

Oh

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