Women’s Expert Plan / Day 3 of 30
Day 3 – Abs & Planks
Preview the movements in order, from warm-up to cool-down.
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Left Hand to Toe ReachExercise demonstration
Technique cues
- Reach your left hand toward your opposite foot, rotating through your torso as you move
- Keep your chest lifted and spine straight to avoid dumping into your lower back
10 movements
5 min active / ~7 min with rests
- Technique for Left Hand to Toe Reach
- Technique for Right Hand to Toe Reach
- Technique for Plank Shoulder Taps Harder
- Technique for Plank Hand to Foot Touch
- Technique for Feet-Elevated Seated Core Twists
- Technique for Plank Up-Downs Harder
- Technique for Sitting Ab Crunch
- Technique for Push Up with Forward Arm Reach
- Technique for Prone Quad Left
- Technique for Prone Quad Right
19 movements
10 min active / ~14 min with rests
- Technique for Speed Run in Place
- Technique for Left Hand to Toe Reach
- Technique for Right Hand to Toe Reach
- Technique for Plank Shoulder Taps Harder
- Technique for Seated Core Reach Back
- Technique for Plank Hand to Foot Touch
- Technique for Feet-Elevated Seated Core Twists
- Technique for Forearm Plank Rocks
- Technique for Plank Up-Downs Harder
- Technique for Lying Legs Extension
- Technique for Knee Push Ups
- Technique for Sitting Ab Crunch
- Technique for Push Up with Forward Arm Reach
- Technique for Elbow Supported Knee Trucks
- Technique for Reverse Plank Crunches
- Technique for Chest Opener
- Technique for Seated Cross Toe Touches
- Technique for Prone Quad Left
- Technique for Prone Quad Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.