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Plank Workout

Type of workout: Strength

Sets: 4 x 1min High Impact

Types of exercises: Classic plank, Plank walk out, Dolphin plank, Swiss ball plank, Commandos 

Kit: Matt, Swiss Ball

Tips: Before working out, remember to do warm up / do some stretches


  • 5 mins

Video transcription

This is your plank workout.

We have 5 exercises here, we’re going to aim for one minute per exercise, but don’t worry if you’re not quite there yet. We’re going to be going through it 4 times. So that’s five exercises, one minute on each, with 4 sets in total.

So your 5 exercises are:

  • we’re starting with a classic plank
  • from then we’re going to go for walk outs
  • after that, work some dolphins
  • some swiss balls
  • and finishing off with your commandos.

So this workout is all about your abdominals - all about working that core and keeping everything nice and tightly engaged.

We will use a little bit of upper body, a little bit of lower body - but our main focus today is working those abs.

We’re going to be building a little bit of muscle and tone – that is our primary focus. You don’t need very much – just a mat will do, and we’re going to be use a swiss ball for one of the exercises – so make sure you’ve got one of those at hand.

You don’t need much space just a little bit of room.

Before we get going make sure you’ve warmed up, done a few stretches, elevated your heartrate a little and you’re ready to go.

We’re going to get straight in with the first exercise. 

Classic Plank (1:11)

  • Strength Workout
  • 1min High Impact
  • 4 Sets

Your first exercise is your standard plank. For this, we have elbows on the floor and feet nice and close together. You’re going to keep your bum, head and back all in one nice straight line.

Our core is tight our hips are down. You want to keep those hands separated and keep a nice little distance between your feet.

If you need a quick easy regression here, you’re just going to pop those knees onto the floor but making sure your back is nice still and straight and long.

We’re staying nice and strong here for one minute – if possible - then we’ll move on.

Plank walkout (1:48)

  • Strength Workout
  • 1min High Impact
  • 4 Sets

The next exercise is a plank walkout. For this, we are up on to our hands this time, we have a slightly wider stance with the feet. All you’re going to do is take those arms out in front of you, walking them forward a few paces, and then walking them back underneath your shoulders.

So that’s walking your hands forward a few paces, and walking them back underneath your shoulders.

Everything else should be exactly the same as your standard plank - our core is nice and tightly engaged and back is locked.

If you do need a slight regression here, you can once pop those knees down once again and continue with the walkout, walk back in keeping that back nice and straight.

One minute then moving on.

Dolphin Plank (2:32)

  • Strength Workout
  • 1min High Impact
  • 4 Sets

This exercise is a dolphin plank. So we are back onto our elbows here for this next one.

Nice wide stance with the feet again. We start from our standard plank position, then we are going to elevate our hips as high as we can in the air, before bringing them slowly back down to our original plank position.

We need to move through the shoulders here as well, keeping that back as straight as you can the whole time. Nice and slow and controlled through this movement.

If you need a regression, you can just pop those knees on the floor once again. Move those hips up as high as you can, and back to that original position.

One minute here then we’ll move on.

Swiss Ball Plank (3:17)

  • Strength Workout
  • 1min High Impact
  • 4 Sets

This exercise is the swiss ball plank. For this you’ll need your Swiss ball. We’re coming into a very similar position - our elbows are on top of that ball and we have a nice wide stance with the feet.  Everything else is exactly the same as your normal plank - our hips are in line, our back is straight, our core is tight and we are working through those abdominals.

Make sure to apply pressure through those elbows to keep that back strong.

If you do need a regression, just pop those knees down onto the floor, but make sure you’re keeping everything else in that perfect straight line.

One minute then moving on to the next exercise.

Commandos (4:00)

  • Strength Workout
  • 1min High Impact
  • 4 Sets

This exercise is called commandos. For this, we’re starting up on our hands in that nice plank position. Go for a slightly wider stance to balance yourself here. You’re going to work down onto the elbows, then back up onto the hands. Down to the elbows, then up to the hands.

Make you swap sides and swap arms with each rep here, so you’re not using the same arm to push yourself back up every single time.

If you do need a slight regression, once again you can just pop those knees onto the floor and everything else is exactly the same. One minute here and you’re done.


Great job there guys, really well done - good little workout. We should be feeling this across our abdominals, slightly down the sides of the body and maybe a little bit in the shoulders.

So we’ve been building a little bit of tone and muscle today that’s going to really help with your posture in everyday life and also lower your risk of back injury.

Before you do anything else today, make sure you’ve cooled yourself down, done a few quick stretches, and lowered that heartrate.

Thanks for watching today’s video, we’ll see you soon.



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