Plank Challenge
15 mins
Intermediate
24 Exercises
Planks help gain core strength and build abs with minimal risks of back and neck injuries. Take the challenge for a stronger core!
1
Plank
A bodyweight core-strengthening exercise that builds isometric strength across your entire body.
Focus Area
Abs
Shoulders
Glutes
2
Plank Jack
Standard plank with the jumping movement of a jumping jack to work your core and raise your heart rate.
Focus Area
Abs
Glutes
Adductors
3
Diagonal Plank
An advanced core-stability exercise that challenges your balance, anti-rotation strength and coordination.
Focus Area
Abs
Glutes
Quadriceps
Back
4
Side Plank Left
A core exercise that strengthens your obliques, shoulders, and deep spinal stabilizers.
Focus Area
Abs
5
Side Plank Right
A core exercise that strengthens your obliques, shoulders, and deep spinal stabilizers.
Focus Area
Abs
6
Plank and Reach
A core strengthening exercise that adds an anti-rotation and stability challenge to a standard plank.
Focus Area
Abs
Shoulders
Glutes
Back
7
Plank Hip Dips
A dynamic core exercise that target your obliques, transverse abdominis, and shoulder stabilizers.
Focus Area
Abs
Glutes
Lower back
8
Side Bridges Right
A exercise that works your oblique core muscles, shoulders, and hip abductors.
Focus Area
Abs
Glutes
Adductors
9
Side Bridges Left
A exercise that works your oblique core muscles, shoulders, and hip abductors.
Focus Area
Abs
Glutes
Adductors
10
Straight-Arm Plank
A bodyweight core stability exercise performed in the top position of a push up.
Focus Area
Abs
Glutes
Shoulders
Quadriceps
11
Plank
A bodyweight core-strengthening exercise that builds isometric strength across your entire body.
Focus Area
Abs
Shoulders
Glutes
12
Cross Knee Plank
An advanced core exercise that targets your abs, obliques, and hip flexors.
Focus Area
Abs
Glutes
Quadriceps
13
Body Saw
A dynamic core exercise that upgrades a standard forearm plank by adding a sliding back-and-forth movement.
Focus Area
Abs
Back
Shoulders
Glutes
14
Mountain Climber
A dynamic full-body exercise that combines cardiovascular activity with core and lower-body strengthening.
Focus Area
Abs
Glutes
Calves
Quadriceps
15
Side Leg Raise Left
An exercise that strengthens your hip abductors (gluteus medius), core, and outer glutes.
Focus Area
Abs
Glutes
Adductors
Quadriceps
16
Side Leg Raise Right
An exercise that strengthens your hip abductors (gluteus medius), core, and outer glutes.
Focus Area
Abs
Glutes
Adductors
Quadriceps
17
Up And Down Plank
A dynamic bodyweight exercise that moves your body between a high plank and a low forearm plank.
Focus Area
Abs
Quadriceps
Triceps
Chest
18
Plank Leg Up
A core-strengthening exercise that targets your abs, lower back, glutes, quads, and shoulders.
Focus Area
Abs
Hamstrings
Abs
19
Side Plank Front Kick Left
An intermediate core and stability exercise that targets the obliques, glutes and deep abdominal muscles.
Focus Area
Glutes
Quadriceps
Adductors
20
Side Plank Front Kick Right
An intermediate core and stability exercise that targets the obliques, glutes and deep abdominal muscles.
Focus Area
Abs
Quadriceps
Adductors
21
In & Outs
A bodyweight core exercise that targets your lower and upper abdominals.
Focus Area
Abs
Glutes
Quadriceps
Calves
22
Crab Kick Up
A bodyweight exercise that targets your glutes, core, shoulders, and legs.
Focus Area
Abs
Glutes
Quadriceps
Triceps
23
Straight-Arm Plank
A bodyweight core stability exercise performed in a top-of-a-push-up position with your arms fully extended.
Focus Area
Abs
Glutes
Quadriceps
Shoulders
24
Plank
A bodyweight core-strengthening exercise that builds isometric strength across your entire body.
Focus Area
Abs
Shoulders
Glutes
0
Focus Area
0
Focus Area
0
Focus Area
0
Focus Area
0
Focus Area
0
Focus Area
Plank
A bodyweight core-strengthening exercise that builds isometric strength across your entire body.
Focus Area
Abs
Shoulders
Glutes
Plank Jack
Standard plank with the jumping movement of a jumping jack to work your core and raise your heart rate.
Focus Area
Abs
Glutes
Adductors
Diagonal Plank
An advanced core-stability exercise that challenges your balance, anti-rotation strength and coordination.
Focus Area
Abs
Glutes
Quadriceps
Back
Side Plank Left
A core exercise that strengthens your obliques, shoulders, and deep spinal stabilizers.
Focus Area
Abs
Side Plank Right
A core exercise that strengthens your obliques, shoulders, and deep spinal stabilizers.
Focus Area
Abs
Plank and Reach
A core strengthening exercise that adds an anti-rotation and stability challenge to a standard plank.
Focus Area
Abs
Shoulders
Glutes
Back
Plank Hip Dips
A dynamic core exercise that target your obliques, transverse abdominis, and shoulder stabilizers.
Focus Area
Abs
Glutes
Lower back
Side Bridges Right
A exercise that works your oblique core muscles, shoulders, and hip abductors.
Focus Area
Abs
Glutes
Adductors
Side Bridges Left
A exercise that works your oblique core muscles, shoulders, and hip abductors.
Abs
Glutes
Adductors
Straight-Arm Plank
A bodyweight core stability exercise performed in the top position of a push up.
Abs
Glutes
Shoulders
Quadriceps
Plank
A bodyweight core-strengthening exercise that builds isometric strength across your entire body.
Abs
Shoulders
Glutes
Cross Knee Plank
An advanced core exercise that targets your abs, obliques, and hip flexors.
Abs
Glutes
Quadriceps
Body Saw
A dynamic core exercise that upgrades a standard forearm plank by adding a sliding back-and-forth movement.
Abs
Back
Shoulders
Glutes
Mountain Climber
A dynamic full-body exercise that combines cardiovascular activity with core and lower-body strengthening.
Abs
Glutes
Calves
Quadriceps
Side Leg Raise Left
An exercise that strengthens your hip abductors (gluteus medius), core, and outer glutes.
Abs
Glutes
Adductors
Quadriceps
Side Leg Raise Right
An exercise that strengthens your hip abductors (gluteus medius), core, and outer glutes.
Abs
Glutes
Adductors
Quadriceps
Up And Down Plank
A dynamic bodyweight exercise that moves your body between a high plank and a low forearm plank.
Abs
Quadriceps
Triceps
Chest
Plank Leg Up
A core-strengthening exercise that targets your abs, lower back, glutes, quads, and shoulders.
Abs
Hamstrings
Abs
Side Plank Front Kick Left
An intermediate core and stability exercise that targets the obliques, glutes and deep abdominal muscles.
Glutes
Quadriceps
Adductors
Side Plank Front Kick Right
An intermediate core and stability exercise that targets the obliques, glutes and deep abdominal muscles.
Abs
Quadriceps
Adductors
In & Outs
A bodyweight core exercise that targets your lower and upper abdominals.
Abs
Glutes
Quadriceps
Calves
Crab Kick Up
A bodyweight exercise that targets your glutes, core, shoulders, and legs.
Abs
Glutes
Quadriceps
Triceps
Straight-Arm Plank
A bodyweight core stability exercise performed in a top-of-a-push-up position with your arms fully extended.
Abs
Glutes
Quadriceps
Shoulders
Plank
A bodyweight core-strengthening exercise that builds isometric strength across your entire body.
Abs
Shoulders
Glutes
1
Plank
A bodyweight core-strengthening exercise that builds isometric strength across your entire body.
Focus Area
Abs
Shoulders
Glutes
2
Plank Jack
Standard plank with the jumping movement of a jumping jack to work your core and raise your heart rate.
Focus Area
Abs
Glutes
Adductors
3
Diagonal Plank
An advanced core-stability exercise that challenges your balance, anti-rotation strength and coordination.
Focus Area
Abs
Glutes
Quadriceps
Back
4
Side Plank Left
A core exercise that strengthens your obliques, shoulders, and deep spinal stabilizers.
Focus Area
Abs
5
Side Plank Right
A core exercise that strengthens your obliques, shoulders, and deep spinal stabilizers.
Focus Area
Abs
6
Plank and Reach
A core strengthening exercise that adds an anti-rotation and stability challenge to a standard plank.
Focus Area
Abs
Shoulders
Glutes
Back
7
Plank Hip Dips
A dynamic core exercise that target your obliques, transverse abdominis, and shoulder stabilizers.
Focus Area
Abs
Glutes
Lower back
8
Side Bridges Right
A exercise that works your oblique core muscles, shoulders, and hip abductors.
Focus Area
Abs
Glutes
Adductors
9
Side Bridges Left
A exercise that works your oblique core muscles, shoulders, and hip abductors.
Focus Area
Abs
Glutes
Adductors
10
Straight-Arm Plank
A bodyweight core stability exercise performed in the top position of a push up.
Focus Area
Abs
Glutes
Shoulders
Quadriceps
11
Plank
A bodyweight core-strengthening exercise that builds isometric strength across your entire body.
Focus Area
Abs
Shoulders
Glutes
12
Cross Knee Plank
An advanced core exercise that targets your abs, obliques, and hip flexors.
Focus Area
Abs
Glutes
Quadriceps
13
Body Saw
A dynamic core exercise that upgrades a standard forearm plank by adding a sliding back-and-forth movement.
Focus Area
Abs
Back
Shoulders
Glutes
14
Mountain Climber
A dynamic full-body exercise that combines cardiovascular activity with core and lower-body strengthening.
Focus Area
Abs
Glutes
Calves
Quadriceps
15
Side Leg Raise Left
An exercise that strengthens your hip abductors (gluteus medius), core, and outer glutes.
Focus Area
Abs
Glutes
Adductors
Quadriceps
16
Side Leg Raise Right
An exercise that strengthens your hip abductors (gluteus medius), core, and outer glutes.
Focus Area
Abs
Glutes
Adductors
Quadriceps
17
Up And Down Plank
A dynamic bodyweight exercise that moves your body between a high plank and a low forearm plank.
Focus Area
Abs
Quadriceps
Triceps
Chest
18
Plank Leg Up
A core-strengthening exercise that targets your abs, lower back, glutes, quads, and shoulders.
Focus Area
Abs
Hamstrings
Abs
19
Side Plank Front Kick Left
An intermediate core and stability exercise that targets the obliques, glutes and deep abdominal muscles.
Focus Area
Glutes
Quadriceps
Adductors
20
Side Plank Front Kick Right
An intermediate core and stability exercise that targets the obliques, glutes and deep abdominal muscles.
Focus Area
Abs
Quadriceps
Adductors
21
In & Outs
A bodyweight core exercise that targets your lower and upper abdominals.
Focus Area
Abs
Glutes
Quadriceps
Calves
22
Crab Kick Up
A bodyweight exercise that targets your glutes, core, shoulders, and legs.
Focus Area
Abs
Glutes
Quadriceps
Triceps
23
Straight-Arm Plank
A bodyweight core stability exercise performed in a top-of-a-push-up position with your arms fully extended.
Focus Area
Abs
Glutes
Quadriceps
Shoulders
24
Plank
A bodyweight core-strengthening exercise that builds isometric strength across your entire body.
Focus Area
Abs
Shoulders
Glutes
0
Focus Area
0
Focus Area
0
Focus Area
0
Focus Area
0
Focus Area
0
Focus Area
Fast Workout
Simple movements with focused intensity to boost your energy, build strength, and keep you active without spending hours.
7 Min Abs Workout
7 mins
Beginner
7 Min HIIT Fat Burning
7 mins
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7 Min Classic
7 mins
Beginner
Before Workout Warm-up
3 mins
Beginner
3 Exercises Lose Belly Fat
6 mins
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4 Min Tabata
4 Min
Beginner
Meals
Balanced, protein-packed, and perfect for fueling your fitness goals.
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