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Bowflex | The Three-Minute Perfect Plank Workout

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 – be fit for life.

100 thoughts on “Bowflex | The Three-Minute Perfect Plank Workout

  1. hey ! so i just now started and i’m feeling the burns and i love it so much !! i’ll try my best not to forget this everyday (:

  2. was able to do this on the first try without breaks …but have been doing longer plank workouts with more rest in between for the past month and I think they are a better start for beginners than this video.

  3. oh my god, this looks so horrific I'm gonna try it xD But please don't laugh at me when I fall on my belly after 10 seconds bcz that's what I usually do 😀

  4. Oh my god I DID IT!
    I'm proud of myself, i'm including this to my workout routine 🙋‍♀️🙋‍♀️🙌

  5. Hard at first, but after a 2 weeks or so it became very easy to do with energy to spare. My main hurdle was the spider plank, when you get stronger not even that is tough

  6. Whenever i do this my 1 year old son always climb on my back so i actually do the first 1 min plank with 23 lbs kid on my back after like fee weeks of doing it ofc so i guess it really does strengthen your core!

  7. I got abdominal wall weakness, not inguinal hernia yet. Well do these for at least 2 months to make core strong

  8. This video is part of my training routine , it' s amazing how it works on strenght, allignement and core stability! Thanks !

  9. Took me few months (not consistent) until i can do this easily! Now ive stepped up my plank game and doing athlean x’s plank variations everything done in 3 minutes and ive noticed my abs are visible im a girl but i think just a little bit more and ill be able to see my 6 packs lolol

  10. huhffff!!! one year ago i did this everyday. I tried again some days ago but couldn't get past the first 30 seconds as I gained some pounds and haven't been working out. really proud of having made it through today (not counting a pause at 2:30)

  11. Great little workout, love the way Tom Holland chats through to help you keep going. I enjoy doing this, thank you 🙂

  12. Completed a one minute plank – with one 30 second break [or maybe I just did two 30 second planks 😁]. Anyway, I will work on reducing the 30 second break until I reach a full 60 second plank.

  13. Hi guyss i am gonna do this every day for a week or two i think for two weeks for a beter result i am gonna update you every day i am 13 years old and i weight 52kg i am 153cm long just so you can compare sorry for my bad english

  14. I exercise regularly. When I came across this video, I tried it. Though I completed the workout, the last 1 min was quite challenging. I am going to do this everyday, till I get perfect 😇

  15. 💎💎💎💎oohhh yesssss❣️❣️❣️
    This is exactly the work out that I have been looking.. searching for.
    This is perfect for me !!

  16. I'm going to do this for thirty one days.
    I want to tone and slightly slim .. tighten back..inner thighs.. of course stomach and arms especially my deltoids and triceps.🤗🤗❣️❣️
    I'm so excited.
    I will UPDATE

  17. Today is my third day. But still so hard for me. Also I have been work out for a month. It takes 1,5 hours. But this is the most diffucult plank. But I promised myself I am gonna do this every day no matter what…

  18. I'm over fifty and I'm doing exercise around seven months eevery day, so, I think I can do this. But honestly I didn't try this becouse I'm being so tired after my routine morning exercise. But yeah, I do normal plank around 2,5 minute at once time and 2.5 x 3 times every morning. But I have to say that at the beggining I just could do 15 second plank. But after 3 months, it's 2.5 minute now.

  19. I DESPISE planks but love them at the same time ugh,but seriously they are the MOST effective exercise especially for indurance in general

  20. I did it for the first time & surprisingly I finished it till the end w/o breaks.. and now I'm sweating like hell!!😅😅😅

  21. Added it to my morning yoga routine it works a treat, a great little workout. Took me a week until I could do it without breaks.

  22. Old video, but one thing I hate about some of you " instructor " is how you instruct . I need my trainer reminding how " it's not easy" every fucking second! As if my trembling limbs aren't alredy a reminder!
    What I need to hear us: " you can do it! You have just a few seconds….keep going" . Other than that, I love the challenge , hence the reason I keep coming back . Though I mute his voice

  23. I've done this workout yesterday and lm proudly to let the viewers knows that l nearly pass out. Having DOMS at the moment. 😁😁😁

  24. Imma do this challenge ÒvÓ
    Age: 13
    Weight : about 53kg
    Height : about 164cm
    Waist : 77cm

    Day 1 – completed this with a lot of breaks (musles hurt like heck)
    Day 2 – completed! My head hurts a lil tho
    Day 3 –
    Day 4 –
    Day 5 –
    Day 6 –
    Day 7 – (rest day. i have p.e)
    Day 8 –
    Day 9 –
    Day 10 –
    Day 11 –
    Day 12 –
    Day 13 –
    Day 14 – (rest day. i have p.e)

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