Hi I’m Tom Holland Bowflex Fitness Advisor, this is the three-minute perfect plank workout. We’re going to take the plank, and we’re going to give you a bunch of different variations. We’re going to do that non-stop for three minutes. Let’s get started. So we’re gonna go right down to the mat. We’re going to start with a plank. We’re just going to hold that for 30 seconds. In three… two… and go. So 30 seconds a regular plank. This is going to get challenging, so when you need to take breaks (if and when) do that. Perfectly straight line from their shoulders down through their toes, they’re holding that. After 30 seconds we’re going to alternate raising and lowering a foot.
We have about halfway there. Fifteen more seconds to go. Again if you need to take breaks, take breaks and then jump back in. A long time, three minutes. We’re also going to throw in some side planks, which is going to give you a little bit of a break. Ready and begin: alternate raising and lowering of a toe or foot. Not easy, but three minutes we’re really going to challenge that core, really strengthen.
The greatest thing about this exercise: it strengthens and it protects. It’s going to protect that lower back at the same time. Great job ladies. We have 13 more seconds, 13 ,seconds. Then we’re going to alternate we’re going to switch to a side plank. We’re going to face the left on our arm, on our right arm. In three… two… and great. So up on the right arm, facing to the left side. And now we’re really going to focus on the oblique, arm up in the air. You can have it on the side if you want. Hold that, great job, not easy. Twenty more seconds and then we’re just going to rotate and do the same thing to the other side. So now we’re really targeting the oblique (the side of the abs) the part that’s closer to the mat. Alright you have eight more seconds and we’re going to switch we’re going to rotate right through. Five… four… three… two… excellent. So now switch arms, other direction, and hold. Great job. Three minutes challenging. Again you’re going to build up to this. Hold, 20 more seconds. Then we’re going to come back, we’re gonna go right back to the regular plank.
Hold this. You’re getting there. Thirteen more seconds. Great job. Breathe, tight abs but you’re still breathing. Eight… seven… six… five… four… good and back to the regular plank. Hold that for 30 seconds. And we’re going to really push it for the final 30. Not easy. Once again do what you can do, build up over time. But in three minutes they are really really going to target that core. Alright you’re halfway there. Alright halfway through this last regular plank. And then for the final 30 seconds we’re really going to up it, we’re going to do some spider-man plank crunches. Alright, you have five… four… three… excellent job. And now throw in those knees. You’re bringing that knee to the elbow, and crunch.
Great job. Good luck. You got to keep that form. Try to keep those bodies straight, you’re doing a phenomenal job. Not easy. Alright homestretch, 20 seconds super strong getting the abs, getting the lower back, three-minute perfect plank workout. Build-up to this. A great goal is to be able to do this for three minutes straight. Alright you are almost there. Five… four… three… two… awesome. If you’re interested in more tips just like this, please subscribe to our channel. Get fit fast with home fitness solutions by Bowflex at bowflex.com – be fit for life. .