.product_section .product_form, .product_gallery { opacity: 1; } .multi_select, form .select { display: block !important; } .image-element__wrap { display: none; }

All About That Plank

February 02, 2015 2 min read

Okay - so we all dread planking. I get it. I'm with you. That being said, did you know it's one of the most effective exercises for strengthening and toning your core? Below are some of my favourite (*I use this term lightly) exercises all based on our good friend the plank. What you need:

bodyweight
mat

Pike ups: 25 reps [caption id="attachment_64766" align="alignnone" width="300"]

Begin in high plank position[/caption] [caption id="attachment_64767" align="alignnone" width="300"]

As if there is a string tied to your tailbone lifting upwards, tighten you core and jump forward[/caption] [caption id="attachment_64768" align="alignnone" width="300"]

Land in a upside down "V" shape, keeping your back as flat as possible[/caption] [caption id="attachment_64769" align="alignnone" width="300"]

Jump back to beginning high plank position[/caption] Plank Push-ups: 12 reps per arm (24 reps total) [caption id="attachment_64770" align="alignnone" width="300"]

Begin in low plank[/caption] [caption id="attachment_64771" align="alignnone" width="300"]

Once hand at a time, replace your elbow with you hand and press up

One hand at a time, replace your elbow with your palm and press up[/caption] [caption id="attachment_64775" align="alignnone" width="300"]

Finish in high plank[/caption] [caption id="attachment_64776" align="alignnone" width="300"]

Reversing the process - place your elbow WITH CONTROL where your palm was one arm at a time finishing in the beginning low plank

Reversing the process - place your elbow WITH CONTROL where your palm was one arm at a time coming back to low plank[/caption] Side Plank: 30 Second hold per side [caption id="attachment_64777" align="alignnone" width="300"]

Place your elbow directly under your shoulder. Engage side body, keeping legs stretch and lift your hips skywards.

Place your elbow directly under your shoulder, engage side body, keeping legs stretched and lift your hip skywards.[/caption] Spider Plank: 26 reps, alternating legs [caption id="attachment_64779" align="alignnone" width="300"]

Begin in low plank[/caption] [caption id="attachment_64780" align="alignnone" width="300"]

Keeping your back flat and butt down, lift your leg and bring your knee to your arm, creating a side crunch[/caption] [caption id="attachment_64781" align="alignnone" width="300"]

Return to starting plank and repeat other side[/caption] Plank Jacks: 25 reps [caption id="attachment_64782" align="alignnone" width="300"]

Start in low plank with feet together[/caption] [caption id="attachment_64783" align="alignnone" width="300"]

While maintaining your plank position, jump your feet to the outside of your mat[/caption] [caption id="attachment_64784" align="alignnone" width="300"]

Land with your feet just wider than mat distance, keeping your butt down and back flat[/caption] [caption id="attachment_64787" align="alignnone" width="300"]

Jump back to starting plank[/caption] Repeat this whole series 2-3 times with no more than 15 seconds rest between exercises. Want an extra challenge? Try no rest between exercises! Your core will thank you later.

Also in BodyRock Store Blog

What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 478 Comments

Do you think your booty looks a little flat? This might be why!

12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 43 Comments

7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read 2 Comments

Do you ever find yourself knuckle-deep in a bag of Cheetos?

Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 4-6 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.

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.

Item Added to your Cart

Goto Cart