Workout #3

Set #3 is designed by Iulia Sorensen of Donalda Club and works on the core. At first I thought it’s only four moves, how hard can it be? However, after one set I found myself panting and my heart pounding, and I realized what poor shape I was in. But don’t give up, persevere and you will see results. No pain, no gain!

15 plank jacks: http://vimeo.com/118935749 either full-arm or fore-arm

Full arm plank jacks

Full arm plank jacks

Fore arm plank jacks

Fore arm plank jacks

15 mountain climbers: http://vimeo.com/118935597

mountain climbers 5

15 side plank dips:http://vimeo.com/118935798 either full-arm or fore-arm

Full arm side plank dips

Full arm side plank dips

Fore arm side plank dips

Fore arm side plank dips

15 plank in-and-outs: http://vimeo.com/118935725

The 15 reps is a suggestion, ranging from 10-15 for beginners, to 20-25 for intermediate or advanced. Again, for beginners, do 1 set; intermediate 2 sets and expert 3-4 sets; with 30-60 seconds break between sets.

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