Bowflex | The Three-Minute Perfect Plank Workout


Hi I’m Tom Holland Bowflex Fitness
Advisor, this is the three-minute perfect plank workout. We’re going to take the plank, and we’re
going to give you a bunch of different variations. We’re going to do that non-stop for
three minutes. Let’s get started. So we’re gonna go right down to the mat. We’re
going to start with a plank. We’re just going to hold that for 30 seconds. In three… two… and go. So 30 seconds a
regular plank. This is going to get challenging, so when
you need to take breaks (if and when) do that. Perfectly straight line from their
shoulders down through their toes, they’re holding that. After 30 seconds
we’re going to alternate raising and lowering a foot. We have about halfway
there. Fifteen more seconds to go. Again if you need to take breaks, take breaks and then jump back in. A long time, three minutes. We’re also going to throw in some side planks, which is going to give you a little bit of a break. Ready and begin: alternate raising and
lowering of a toe or foot. Not easy, but three minutes we’re really going to challenge
that core, really strengthen. The greatest thing about this exercise: it strengthens and it protects. It’s going to protect that
lower back at the same time. Great job ladies. We have 13 more seconds, 13 ,seconds. Then we’re going to alternate we’re going to switch to a side plank. We’re going to face the left on our arm,
on our right arm. In three… two… and great. So up on the right arm, facing to the
left side. And now we’re really going to focus on the oblique, arm up in the air.
You can have it on the side if you want. Hold that, great job, not easy. Twenty more seconds and then we’re just going to rotate and do the same thing to the other side. So now we’re really targeting the
oblique (the side of the abs) the part that’s closer to the mat. Alright you have eight more seconds
and we’re going to switch we’re going to rotate right through. Five… four… three… two… excellent. So now switch arms, other
direction, and hold. Great job. Three minutes challenging. Again you’re
going to build up to this. Hold, 20 more seconds. Then we’re going to come back, we’re gonna go right back to the regular plank. Hold this. You’re getting there. Thirteen more seconds. Great job. Breathe, tight abs but you’re still breathing. Eight… seven… six… five… four… good and back to the regular plank. Hold that for 30 seconds. And we’re going to really push
it for the final 30. Not easy. Once again do what you can do, build up
over time. But in three minutes they are really really going to target
that core. Alright you’re halfway there. Alright halfway through this last
regular plank. And then for the final 30 seconds we’re really going to up it, we’re going to do some spider-man plank crunches. Alright, you have five… four… three… excellent job. And now throw in those knees. You’re bringing that knee to the elbow, and
crunch. Great job. Good luck. You got to keep that form. Try to keep those bodies straight, you’re doing a phenomenal job. Not easy. Alright homestretch, 20 seconds super
strong getting the abs, getting the lower back, three-minute perfect plank workout.
Build-up to this. A great goal is to be able to do this for three minutes straight. Alright you are
almost there. Five… four… three… two… awesome. If you’re interested in more
tips just like this, please subscribe to our channel. Get fit fast with home fitness solutions
by Bowflex at bowflex.com – be fit for life.

100 thoughts on “Bowflex | The Three-Minute Perfect Plank Workout

  1. Whenever i do this my 1 year old son always climb on my back so i actually do the first 1 min plank with 23 lbs kid on my back after like fee weeks of doing it ofc so i guess it really does strengthen your core!

  2. I got abdominal wall weakness, not inguinal hernia yet. Well do these for at least 2 months to make core strong

  3. This video is part of my training routine , it' s amazing how it works on strenght, allignement and core stability! Thanks !

  4. Recommend an extra large & comfortable workout surface: www.amazon.com/gxmmat, it really works! Non-slip,durable, and move freely! Don't limit the workout area anymore!

  5. im a weak skinny child who cant fight and im trying to be healthier and lose some weight and become taller so i just started exercising and ohmygod my bones are breaking

  6. I have a similar workout on my channel and I'm gonna try this challenge 😍😍😍😍 Mother of 3 abs coming through 😍😍😍😍

  7. Took me few months (not consistent) until i can do this easily! Now ive stepped up my plank game and doing athlean x’s plank variations everything done in 3 minutes and ive noticed my abs are visible im a girl but i think just a little bit more and ill be able to see my 6 packs lolol

  8. > skims video
    “Seems straightforward and quick”
    >skims comments
    >everyone stating it’s the longest three minutes of their life
    “Hmm well let’s try anyway. I’ve done planks and workout vids before.”
    >does video
    As I said, I’ve done workouts, workout videos, I was in Marine Corps boot camp…but during my military service I got disabled so it’s been years since attempting anything like this. I got to 2:36, and finished just holding the plank. The reason I think many people have trouble with this is because of our tendency to look at the time left. If you’re just listening and not looking, not trying to count down on your own, this is still very straightforward. Thinking of it as a challenge to beat, like beating your high score (or my score!), also helps. If you keep thinking, “Ohhhhh please finish switch switch switch” then that mentally extends the time, too. You can do it!

  9. huhffff!!! one year ago i did this everyday. I tried again some days ago but couldn't get past the first 30 seconds as I gained some pounds and haven't been working out. really proud of having made it through today (not counting a pause at 2:30)

  10. Great little workout, love the way Tom Holland chats through to help you keep going. I enjoy doing this, thank you 🙂

  11. Completed a one minute plank – with one 30 second break [or maybe I just did two 30 second planks 😁]. Anyway, I will work on reducing the 30 second break until I reach a full 60 second plank.

  12. Hi guyss i am gonna do this every day for a week or two i think for two weeks for a beter result i am gonna update you every day i am 13 years old and i weight 52kg i am 153cm long just so you can compare sorry for my bad english

  13. 2.4k thumbs down??
    Who the hell are these people? This one of my top warm up exercises after stretching.Always great results with this exercise

  14. I do this every night. At first it was hard i almost fainted before finishing it. Now, i can make it for another minute. And i got good results

  15. The girls do plank differently. The black haired had her body in a straight line whereas the blonde lifts her glutes a little up. Can anyone please tell me which is correct?

  16. I exercise regularly. When I came across this video, I tried it. Though I completed the workout, the last 1 min was quite challenging. I am going to do this everyday, till I get perfect 😇

  17. After finding this workout, I started doing the Pamela Rf workouts and I have noticed a great change in my posture and overall workouts. 💪🍑💕 Thanks, Bowflex !! 🤗🤗😘

  18. The brunette is my spirit animal. I also clasp my hands when I do my planks.

    Interesting to see leg movements being incorporated. Looks like a good variation, will try them.

  19. Thank u so much..i love the switching up. I can finally do the whole 3 mins! How often do u do this?! Once or twice a day or more? Can u tell about how long it would take for the fit abs if a person doesn't really need 2 lose yhe weight, but more so gain a little weight & tone up? Hopefully my questions make sense?! Haha …thanx again!

  20. 💎💎💎💎oohhh yesssss❣️❣️❣️
    This is exactly the work out that I have been looking.. searching for.
    This is perfect for me !!

  21. I'm going to do this for thirty one days.
    I want to tone and slightly slim .. tighten back..inner thighs.. of course stomach and arms especially my deltoids and triceps.🤗🤗❣️❣️
    I'm so excited.
    I will UPDATE

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