0

Your Cart is Empty

Hot Bikini Workout 2: Plank Blast

February 27, 2014 2 min read

Today is day two of the Hot Bikini Workout series. Hopefully yesterday's burpees got your heart rate up and made you sweat! Today we'll be focusing on our core because nothing is more important in a bikini than those abs! If you want to take your abs to the next level, you need to get your diet on track! Click here for help. Ready to work on your core? Grab your Gymboss interval timer and set it to 8 rounds of 20 seconds work and 10 seconds rest. You'll go through the exercises below twice for a total of a 4 minute workout.

Exercises

  • Shoulder tap plank
  • Reptile plank
  • Side planks
  • Elbow up plank

Exercise Descriptions

Shoulder tap plank

Hold the plank position up on your hands, and alternate lifting one hand off the ground and touching your opposite shoulder with your hand. Complete as many shoulder taps as you can in the 20 seconds

Reptile plank

Holding the plank position either on your elbows or hands, bring your right knee out and up towards your elbow. Try to touch your elbow if you are on your hands. Repeat with your left knee. Complete as many as you can in the 20 seconds

Side planks

Begin in the plank position up on your hands. Take your right hand off the ground and reach it straight up towards the sky while rotating onto your left hand. Your body should form a straight line from your left hand through your right hand. Place your right hand back on the ground and repeat lifting your left hand off the ground this time. Complete as many as you can in the 20 seconds

Elbow up plank

Starting in the plank position on your elbows, lift up onto you hands one at a time until you are in the plank position up on both hands. Then lower back down onto your elbows one at a time. Switch between which arm raises and lowers first. Complete as many as you can in the 20 seconds

Make sure to concentrate on really activating your muscles to make the most of your 4 short minutes

Did you miss Day 1? Click here to hiit it!
  :) Pamela Find more like this on my Facebook page Gym Free Fitness   Photo by: Butz.2013 is licensed under CC BY 2.0

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

 

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.