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For womenAdvancedPhase 1

Day 5: Planks & Crunches

Day 5 of 30 in the Women’s Advanced Plan. Preview the movements in order, from warm-up to cool-down, and choose the short or the extended session.

  • 8 min or 14 min
  • 10 or 19 movements
  • Day 5 of 30

Today’s movements

Extended adds movements inside the warm-up, main work and cool-down.

Session length

10 movements, about 8 min with rests.

  1. Standing Leg Circles Left

    Difficulty 1/530 sec

  2. Standing Leg Circles Right

    Difficulty 1/530 sec

  3. Plank Up-Downs Harder

    Difficulty 4/530 sec

  4. Sitting Ab Crunch

    Difficulty 4/530 sec

  5. Feet-Elevated Seated Core Twists

    Difficulty 4/530 sec

  6. Plank Hand to Foot Touch

    Difficulty 4/530 sec

  7. Lying Leg Scissors

    Difficulty 4/530 sec

  8. Plank Shoulder Taps Harder

    Difficulty 4/530 sec

  9. Prone Quad Left

    Difficulty 2/530 sec

  10. Prone Quad Right

    Difficulty 2/530 sec

19 movements, about 14 min with rests.

  1. Standing Arm Rotations

    Difficulty 1/530 sec

  2. Standing Leg Circles Left

    Difficulty 1/530 sec

  3. Standing Leg Circles Right

    Difficulty 1/530 sec

  4. Plank Up-Downs Harder

    Difficulty 4/530 sec

  5. Sitting Ab Crunch

    Difficulty 4/530 sec

  6. Feet-Elevated Seated Core Twists

    Difficulty 4/530 sec

  7. Plank Hand to Foot Touch

    Difficulty 4/530 sec

  8. Lying Leg Scissors

    Difficulty 4/530 sec

  9. Push Up with Forward Arm Reach

    Difficulty 3/530 sec

  10. Forearm Plank Rocks

    Difficulty 3/530 sec

  11. Elbow Supported Knee Trucks

    Difficulty 3/530 sec

  12. Seated Core Reach Back

    Difficulty 3/530 sec

  13. Knee Push Ups

    Difficulty 3/530 sec

  14. Lying Toe Touches

    Difficulty 3/530 sec

  15. Plank Shoulder Taps Harder

    Difficulty 4/530 sec

  16. Seated Cross Toe Touches

    Difficulty 2/530 sec

  17. Chest Opener

    Difficulty 1/530 sec

  18. Prone Quad Left

    Difficulty 2/530 sec

  19. Prone Quad Right

    Difficulty 2/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise.

Guides for this practice