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Plank Circuit Workout Poster

Printable 20-Minute Plank Workout For the Flat Abs You've Always Wanted

Plank is one of the most effective exercises to target your core and upper body. Here's a 20-minute circuit workout combining six different dynamic variations of the basic plank — remember to stretch your back and arms for a couple of minutes after you've completed all those planks. Click here for the printable PDF.

Here are details on each move:

Plank Mountain Climbers: From straight-arm plank position, draw your right knee into your chest, then quickly switch legs so your left knee is squeezing into the chest and your left foot is in plank position. Continue running in place like this for one minute.

Elbow Plank With Donkey Kick: Begin in elbow plank position. Bend your right knee and pulse your heel up toward the ceiling for 30 seconds, and then switch legs.

Plank Jumping Jacks: In the classic straight-arm plank position, jump your feet apart and back together. Complete for one minute.

Up-Down Plank: Start in straight-arm plank. Lower your right elbow to the ground and then the left, coming ever so briefly into an elbow plank. Then straighten your right arm and then the left, returning to straight-arm plank position. Repeat for one minute.

Side Plank Leg Lift: Rest on your right forearm and the outside edge of your right foot. Lift and lower your left leg for 30 seconds, and then do another half minute of leg lifts on the left side.

Two-Point Plank: Begin in straight-arm plank, and extend the right arm and left leg. Draw your knee and elbow together under your body, and then extend. Do for 30 seconds on each side.

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