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
EXERCISE #2 SINGLE LEG BALANCE LIFT \w LATERAL SHOULDER RAISE (DUMBBELLS OPTIONAL) X 15 REPS/LEG
EXERCISE #3 BIRD DOG X 30 REPS
EXERCISE #4 HOLLOW HOLD X 30 SECONDS

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
EXERCISE #2 STANDING BICYCLE CRUNCH X 30 REPS
EXERCISE #3 PLANK X 30 SECONDS
EXERCISE #4 SINGLE LEG REACH KNEE TUCK (DUMBBELLS OPTIONAL) X 30 REPS