- Hey, everyone.
Welcome back to another video of Official Thenx.
I'm Arica Sky,
and today we're gonna do a quick and effective
seven minute ab plank workout
that you can do at home.
(upbeat music)
Today we're gonna be doing seven different plank variations
to make sure that we engage and target
all of those areas in our abdominal section,
while activating all the other muscles in our body
for support to perform these exercises.
While creating mind-muscle connection
using your whole body as a single unit.
This workout is not only going to develop
and strengthen your abdominal section,
it's also gonna help build your endurance
because we're gonna be doing each exercise
for time instead of reps.
Making this workout suitable for all fitness levels.
The goal is to perform for the complete amount of time
without compromising or sacrificing your form
in order to do more reps.
But if you're still struggling, slow down.
But trying not to stop and complete the full time.
The best part about this workout
is you can do it absolutely anywhere,
even in the comfort of your own home.
It requires no equipment, no weights
and all we'll be utilizing today
is the weight of our own bodies.
It's really important to make sure
that you train your core weekly
as the strength and endurance that we build in our core
will directly transfer to all other exercises.
Also help for heavier lifts, difficult movements,
and something as simple as strengthening your posture.
So make sure that you're definitely incorporating
core training into your workout regimen.
So if you wanna follow along with me to this workout,
make sure you download the Thenx App
in the App Store or the Google Play Store.
Open up to the YouTube workout section,
find this video and let's get started.
Don forget that this whole workout is low impact,
so anyone can perform it at any fitness level.
The first exercise that we're gonna get into
is going to be high plank hold
for 45 seconds, let's go.
(upbeat music)
All right, now we're gonna take 15 seconds break
and then the next movement that we're gonna go into
is going to be a side plank for 30 seconds on each side.
So let's go onto the first side.
30 seconds on, let's go.
(upbeat music)
Make sure to keep those hips up.
(upbeat music)
All right, and then we'll go to the other side.
Switch and right into it.
If you're having trouble balancing,
you can go ahead and stack your feet side by side.
(upbeat music)
All right, take that 15 second rest
and then we'll get right into the next movement.
All right, the next exercise that we're gonna go into
is going to be plank side to side
for 45 seconds on, let's go.
(upbeat music)
Keep your core tight.
(upbeat music)
We should really be feeling that one.
That completes plank side to side.
Remember, while performing that exercise
if you need to slow down, do so.
But try not to stop.
All right, for the next exercise,
we're gonna go into plank knees to elbow for 45 seconds on.
(upbeat music)
Really try to reach and touch those elbows.
(upbeat music)
All right, that completes plank knee to elbow.
The next exercise that we're gonna get into
is going to be plank open and closed
for 45 seconds on, let's go.
(upbeat music)
Keep going, you got it.
(upbeat music)
Take that 15 seconds rest.
The next exercise that we're gonna go into
is really going to target and engage those side obliques.
We'll be doing side plank raises
for 30 seconds on each side.
Let's get into it.
(upbeat music)
All right, and now we're gonna switch sides.
30 seconds, let's go.
(upbeat music)
Almost there.
All right, take that 15 seconds rest if you need it.
But otherwise, if you're ready, I'm ready.
Let's get to the last movement.
45 seconds on.
Plank in and out, let's go.
(upbeat music)
All right, that completes round one of today's workout.
By now, you're whole entire core should be on fire
and that heart rate should be up.
But don't forget, we've got two more rounds
to complete this quick and effective
seven minute ab plank workout.
Remember, to get this workout
and more workouts just like this,
go to thenx.com and become a member today
to get full access to all of our
workout programs, technique guides, and daily workouts
that are gonna have you in the best shape of your life.
Download the Thenx App
in the App Store or the Google Play Store
to take our workouts with you everywhere.
And join the millions of Thenx athletes around the world
changing their lives today.
So thank you all so much for watching
and if you enjoyed this video,
make sure you smash that like button.
And share this video with a friend
who's trying to work out their abs from home.
Don't forget to comment down below
and let us know what you wanna see in the next video.
Remember, we post every Sunday 8 p.m. Eastern Time.
And if you comment within
the first 30 minutes of any upload,
you have the chance to win free Thenx gear.
If you all wanna see more of my personal content
make sure you follow me on YouTube
or on Instagram at @arica_sky.
We'll see you next Sunday.
♪ Tell me when it went wrong ♪
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♪ Said I ain't tryna play those games with you ♪
♪ Shit ain't been the same since I laid with you ♪
♪ I ain't tryna trip every time around you ♪