C Rock Pre Blast – Back to SCHOOL!
April 9, 2018
A Good Morning to Work the Glutes
April 10, 2018

Powerful Plank Pyramids

  • When: 04/09/2018
  • Q: Scratch
  • Pax: Irish, Daisy, Sonbeam

Warm Up: 10 of each in cadence
windmills
cotton pickers with extension
slow side lunges
toy soldiers
rainbow squats

The Thang:
Plank Pyramid #1:
10 second plank, 10 burpees (with pushups)
20 second plank, 20 sumo squats
30 second plank, 30 tricep dips
40 second plank, 40 flutter kicks (doubles)
50 second plank, 50 butt kickers (doubles)
60 second plank, 60 seal jacks
Run big loop

Plank Pyramid #2:
60 second plank, 60 lunges (singles)
50 second plank, 50 arm circles – 25 forward, 25 back
40 second plank, 40 storm troopers (doubles)
30 second plank, 30 heel raise squats
20 second plank, 20 Russian twists (doubles)
10 second plank, 10 Burpees with push up
Run big loop

Tabata Abs: 45 sec. work, 15 sec. rest
Back scratchers
Side crunch (left)
Side crunch (right)
WW2 sit-ups

Workout inspiration from Sudsy’s “Plank Pyramids with Superwoman Powers” workout

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