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Wednesday WOD: All-Planks Core Circuit! #BurnBabyBurn

This is how happy running makes me:

I finished two races this past weekend, a 5K Saturday that got me my sub-7 minute goal pace (21:11 finish, 6:49 pace) and then did 5.2 miles Sunday morning with my Badass VP Chris  to ‘warm up’ the course for over 1,000 people who came out for our amazing Boston fundraiser.

The faster my finish times get, the more I am reminded how important it is to have a strong core. That is what powers us through. Whatever we do — from lifting a toddler to moving boxes and trying out our first strength conditioning class — the core plays a starring role.

And nothing fires up the core like a plank. It also happens to work the shoulders, legs and (depending on the variation) will even engage your biceps and triceps. So today’s circuit is all about the plank and its many variations!

Get ready to get fired up from the core and outward. I love this circuit, and you can decide whether to tack it onto the end of your workout or do a few rounds of the circuit for an all-core burner!

Enjoy, and tell me: What’s your favorite way to plank? And no, “upside down plank” aka sleeping doesn’t count ;)!

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Plank Power Circuit

  • 10 walking planks
  • 10 traveling planks
  • 10 slow mountain climbers
  • 10 dragon walk planks
  • 30 second side plank right, followed by 30 seconds of knee-elbow side planks right
  • 30 second side plank left, followed by 30 seconds of knee-elbow side planks left
  • 1-min regular plank
  • 15 3-legged moving dogs, right
  • 15 3-legged moving dogs, left

Coming up: A SOX BOX review and giveaway, and a curried pork stir-fry that will make your mouth water and your tastebuds sing!

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9 Responses

  1. Kat says:

    I love walking planks, side to side!

  2. Axel says:

    OK, I tried it, and definitely felt it in my core overall!
    1.) I had a little trouble coordinating arms and legs during the travelling plank, but that’s me and something for me to work on.
    2.) The dragon walk is a little tricky if you’re using a gym mat rather than a yoga mat that grips the floor – potential to slip out.
    3.) I had way more trouble doing the side plank movement on my left side than my right… I don’t usually notice a big difference when I do them statically… something else to work on.

    It might be good to have the workout written out at the end of the post to help internalize it (or print it out) before hitting the gym. Thanks for a great circuit!

  3. OUCH!!!!!!!!!!!!!!!!!!! Oh, I have not done anything yet! 😉

  4. Sara says:

    I did this workout at the gym on Wednesday and it kicked my butt – I am still feeling it, and I LOVE IT. I went thru 4xs and my cardio was up and sweat was pouring. THANKS!!

  5. Lizzie says:

    Love the idea of an all plank circuit! I’ll have to put this into my triathlon strength training routine!

  6. Tracy says:

    Shannon delivers again!! Awesome plank circuit!

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