Riverside Health Club
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      • HOME WORKOUTS >
        • Jack Attack
        • Plank and Play
        • Total Body Burn
        • Super 20
        • 20 Min Sweat
        • 20 Min Senior Sweat
        • EMOM
        • Total Body Burnout
        • Ladders
      • Heather Van Hofwegen
      • Dayna Graham
      • Kyli Hamilton
      • Majestyk Hill
      • Dyllan Feeney
      • Melissa Doerge
      • Stephen Foster
    • Riverside Extreme
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ABOUT DAYNA

THE PLANK AND PLAY  BY DAYNA


ROUND 1

  • Complete first round of exercises as many times as possible in 5-7 minutes
  • Rest for 1 minutes after you have completed the 5-7 minutes
  • Repeat Round 1
EXERCISE #1 TWO PLANK JACKS TO KNEE TUCKS X 15
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EXERCISE #2 SINGLE LEG BALANCE LIFT \w LATERAL SHOULDER RAISE (DUMBBELLS OPTIONAL) X 15 REPS/LEG
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EXERCISE #3 BIRD DOG X 30 REPS
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EXERCISE #4 HOLLOW HOLD X 30 SECONDS
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ROUND 2

  • Complete second round of exercises as many times as possible in 5-7 minutes
  • Rest for 1 minutes after you have completed the 5-7 minutes
  • Repeat Round 2
EXERCISE #1 SIT AND REACH X 30 REPS
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EXERCISE #2 STANDING BICYCLE CRUNCH X 30 REPS
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EXERCISE #3 PLANK X 30 SECONDS
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EXERCISE #4 SINGLE LEG REACH KNEE TUCK (DUMBBELLS OPTIONAL) X 30 REPS
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Mount Vernon

CONTACT US
2225 Riverside Drive
Mount Vernon, WA 98273 
​360-424-4200

Sedro-woolley

CONTACT US
632 Sunset Park Drive
Sedro-Woolley, WA 98284
360-854-9285

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  • JOIN
    • JOIN MOUNT VERNON
    • JOIN SEDRO-WOOLLEY
  • Mount Vernon
    • Hours
    • Group Fitness Classes
    • MOSSA on Demand
    • Water Fitness Classes
    • Swim Lessons
    • Personal Training >
      • HOME WORKOUTS >
        • Jack Attack
        • Plank and Play
        • Total Body Burn
        • Super 20
        • 20 Min Sweat
        • 20 Min Senior Sweat
        • EMOM
        • Total Body Burnout
        • Ladders
      • Heather Van Hofwegen
      • Dayna Graham
      • Kyli Hamilton
      • Majestyk Hill
      • Dyllan Feeney
      • Melissa Doerge
      • Stephen Foster
    • Riverside Extreme
    • Racquetball
  • Sedro-Woolley
    • Hours
    • Personal Training
    • Functional Training