Planks and Bridges, Core and Glutes Workout

How to do this workout :)

Beginner
Complete each of these exercises, one after another - then repeat the sequence 3 more times. For the Planks and the Bridges, alternate sides within the 20 seconds of exercise: For each exercise do 20 seconds of exercise, then 40 seconds of rest before next exercise. 4 exercises X 4 rounds = 16 minutes.
Intermediate
Complete each of these exercises, one after another - then repeat the sequence 3 more times. For the Planks and the Bridges, alternate sides within the 30 seconds of exercise: For each exercise do 30 seconds of exercise, then 30 seconds of rest before next exercise. 4 exercises X 4 rounds = 16 minutes.
Advanced
Complete each of these exercises, one after another - then repeat the sequence 3 more times. For the Planks and the Bridges, alternate sides within the 45 seconds of exercise: For each exercise do 45 seconds of exercise, then 15 seconds of rest before next exercise. 4 exercises X 4 rounds = 16 minutes.

1


Left Side Plank Hip Dips For The Core

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Right Side Plank Hip Dips For The Core

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Forearm Plank Punches Core Workout

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Alternating Single Leg Leg Lowers Core Workout

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Right Leg Single Leg Bridge For The Glutes & Core

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Left Leg Single Leg Bridge For The Glutes & Core