Women’s Intermediate Plan / Day 5 of 30
Day 5 – Planks & Crunches
Preview the movements in order, from warm-up to cool-down.
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Unilateral Lifting Arm LeftExercise demonstration
Technique cues
- Lay belly down with your feet flexed and toes grounded on the mat for support
- Create a fist with only your thumb up in your left arm and raise it overhead, then lower it with control
- Keep the shoulder down and away from your ear as you move through the full range
10 movements
5 min active / ~7 min with rests
- Technique for Unilateral Lifting Arm Left
- Technique for Unilateral Lifting Arm Right
- Technique for Plank Hand to Foot Touch
- Technique for Sitting Ab Crunch
- Technique for Plank Up-Downs Harder
- Technique for Feet-Elevated Seated Core Twists
- Technique for Plank Shoulder Taps Harder
- Technique for Lying Leg Scissors
- Technique for Reclined Big Toe Left
- Technique for Reclined Big Toe Right
19 movements
10 min active / ~14 min with rests
- Technique for Speed Run in Place
- Technique for Unilateral Lifting Arm Left
- Technique for Unilateral Lifting Arm Right
- Technique for Plank Hand to Foot Touch
- Technique for Sitting Ab Crunch
- Technique for Plank Up-Downs Harder
- Technique for Feet-Elevated Seated Core Twists
- Technique for Elbow Supported Knee Trucks
- Technique for Push Up with Forward Arm Reach
- Technique for Seated Core Reach Back
- Technique for Plank Shoulder Taps Harder
- Technique for Forearm Plank Rocks
- Technique for Lying Leg Scissors
- Technique for Lying Toe Touches
- Technique for Knee Push Ups
- Technique for Seated Cross Toe Touches
- Technique for Chest Opener
- Technique for Reclined Big Toe Left
- Technique for Reclined Big Toe Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.