Welcome to this Logical plank workout when we get into it. You’re going to understand why this workout is so special and still it close to my heart We’re gonna get started with a very fast warm-up of good morning taps Back is flat and you just tap your feet together If you need a longer warmup, you know what to do Pause the video get that in because once we start there’s no going back. You gotta follow through Our first move is a full plank you’re going to put your wrists directly underneath your shoulders abs sucked in straight line from head to heel and you’re going to hold this movement for as long as you can the timer, is there as a guide so Just do your best Hold this movement planks are awesome for your core to cinch that waist in to give you strength to do all sorts of Exercises it just makes life so much better and easier So hold that you’re doing amazing you’re doing so amazing. And your form is good Make sure that your abs are sucked in. Don’t let your your hips hiked to the ceiling or sag toward the mat Just hold that position. That was perfect. Now you’re going to do an armories Still in that full plank position, but now you’re rotating and raising your arms Don’t look at this like you can’t do it. You just have to try and remember the timer is there as a guide just Hold the movement for as long as you can and the more you do this workout the longer you’re going to be able to hold each movement and That is the goal The plank variations in this workout are arranged in a logical way to help you get the best bang for Every second you spend doing these movements No effort is wasted in this workout. It’s not random like some other plank warehouse I’ve seen You’re doing so well, okay, you’re still in that same position now you’re going to raise one leg at a time Can you see what we did there full blank then the Armory’s now the leg grace? Are you ready? Let’s go You’re doing amazing, don’t worry about the timer It’s there just as a guide do your best the more you do this workout the easier it gets You’re gonna get to the point where you can do all the moves all the way through Non-stop, you’re even gonna be like kabocha. I don’t need these breaks. Stop giving me breaks Actually, no, I don’t think you’re ever gonna say that but it’s all good You’re doing so well, just raise one leg at a time do your best to keep your leg straight? You’re almost done almost done almost done I saved the best move for last the best move in this workout is the ultimate next up We have a plank crunch you’re still in that full plank position, but now you’re pulling your knee toward your elbow You’re gonna pull it toward one elbow middle and then the other elbow let’s go so one elbow middle of your arms and then the other elbow so you’re targeting your core from three different angles and You’re advanced you’re advanced at this point You have one more plank after this and then you get a break and then we come back and do a new set You’re doing so well. Just hang in there. Keep going Really squeeze your abs engage your core. That was awesome. Now you’re going to do quarter jacks You’re just going to step one leg out at a time You may be a little tired at this point, but have faith my friend have faith in yourself that you can do this Let’s go You’re doing amazing just step one leg out at a time suck your abs in Our through Just push yourself you can do it You can do it doesn’t matter how slow you’re moving. As long as you’re moving you are doing it, right Don’t let your booty hike too high. Yes, keep going That was amazing. Yes, you did that. Go ahead and take this break. I’ll be back very soon Just in case you’re new here my name is Cola just like Coca Cola and I am Married, and I have a son and we live in Indiana and we have a dog a Jack Russell Terrier I’m a personal trainer and and Also certified in nutrition. Whoo. I don’t know why I’m telling you all this I guess what I’m trying to say is if you’re loving my workouts that makes me really happy because I want you to be happy I’m here to see you win, and I want to personally invite you over to my website Cocoa fitness com where I have planned your whole year of workouts for you So you never have to think ever again about what to do. I have workouts for the intermediate beginner and advanced level So you pick your level and do your workout every day? No thinking required coupon code provided below and There’s a lot of stuff I can’t fit into this break period so just come over do it a try it’s free to try and let’s let’s just I Think that’s what I want to say. I think yeah Welcome back we are going straight into an elbow plank. Your elbows are directly underneath your shoulders There’s a straight line from your head to your heel Your booty is not hiking in the air your hips are not sagging to the mat. You are straight like a soldier. Let’s go You can do it if you could do full planks in the beginning of this workout You can definitely do an elbow plank hold it for as long as you can Suck your abs in really control that muscle Very good. Don’t don’t hold too much tension in your shoulders. This is not about your shoulders Let your abs your core do all the work Very good. That was amazing Now we’re going to add a twist you’re still in that elbow plank position, but you’re just gently twisting from side to side This may be a bit difficult if you have a big booty big booty problems but do your best It’s okay if your legs are, you know slipping and sliding this happens to everyone just do your best You will find a rhythm as you do it as unless you don’t quit keep Going yes, yes. Yes, you can you’re doing it. You’re doing such a great job. This is so good That was perfect, we’re gonna take it to the streets now with up-and-down planks During an elbow plank position and then you raise your body to the full plank position and go back down abs engage the whole time Come on let’s go I am cheering you on I am rooting for you. My heart is with you right now. I believe in you I know you can do this. I know it. I just know You’re doing amazing keep Going don’t stop Don’t stop just push through look at that. You did it. We’re gonna do a side plank now Your elbow is directly underneath your shoulder abs are engaged and you are straight Straight line from your head all the way to your feet Can you handle it? Yes, you can Don’t worry if you struggle a little bit everybody struggles with this movement and if you’re killing it I am proud of you to Do your best just make sure you’re doing the movement when that timer ends Hold it hold it hold don’t let that hip sag too much Just hold it. Oh, yeah, go ahead and switch to the other side We’re going to do exactly the same movement on the other side You really want to make sure your abs are engaged and you are controlling your body So that your hips are not sagging toward the mat or hiking toward the ceiling Look at that and you thought you couldn’t do it and you are all the way at the end you have one more movement I saved the best for last If you can do this next movement you are on a different level you’re on a whole different level Just hold it hold it you will survive you will make it to the end last move of the day Commandos you’re in that elbow plank position and you’re going to crawl forward like you are in the military and crawl Backward all the whole time your knee is not touching the floor Your booty is as low as you can keep it and your abs are engaged and you’re wondering why on earth Why on earth this is in the workout it is because this is a challenge a challenge to you To see what you are capable of doing Do your best? Doesn’t matter how much or how little you do just do something give it a shot you’re doing good Listen if something happens, there’s an apocalypse at least you’ll be prepared because you did your commandos in this workout. I’m just saying You and me will survive because we did it. I Took that too far, right? This is not gonna save us. No, it’s not that Was awesome go ahead and roll up very slowly one vertebrae at a time Just whoo Slow and steady. You’ve been on the floor the whole time planking twisting rolling you did so well today That was that was intense. That was not an easy workout And you survived go ahead and put a slight bend in your knee. Give yourself a huge hug. I just want to remind you that You are loved you are valuable Your feelings are valid your dreams are valid the things you want to do are Available to you. Just keep showing up. Keep doing the work Thank you so much for working out with me today Subscribe to my youtube channel if you haven’t done so already and I will see you in my next workout video