Ever want to use planks in your bootcamp sessions instead of crunches or sit ups (because we shouldn’t use sit ups anyway) but get stuck because planks are usually done for time and you want an exercise you can do for reps?
Well, you’re in luck, here are 5 planks I love to use for reps in order of easiest to most difficult.
You can still get some isometric holds going on by having them hold each rep for a 2-count before doing the next rep.
Plank with Knee Tap
Start in a forearm plank.
Alternating, tap each knee to the ground while maintaining straight hips and keeping the core engaged.
Side Plank Hip Drops
Start in a side plank. Drop the hip and lightly touch the ground. From there raise the hips and resume a straight side plank again.
Can be done on your elbow or with the arm straight and hand on the ground.
This is a good exercise for making the good old plank a little more interesting. It is quite subtle though, campers will need to focus.resi
Start in a regular plank position. Dig your elbows and toes in. Brace core.
By digging your elbows in, pull your shoulders forward over your hands. Resist the movement with your feet. Pull forward with elbows, resist with toes.
Rock back to the starting position and repeat.
If tension isn’t created through the body it will just feel like you are rocking back and forth not doing anything.
Side Plank Grave Diggers
Begin in a regular side plank position. Lift your free arm and tuck your fingers behind you ear. Rotate your top shoulder forward lowering your top elbow towards the ground.
Keep on rotating until your elbow touches the ground. Return back to the starting side plank position. You have now done one rep.
Plank with Forward Reach
From a plank position reach one arm straight out in front of you gently supinating the wrist. Bring the arm back in and repeat with the other side.
Ensure a neutral spine is kept and there is minimal movement through the hips. You can make this movement easier by spreading the legs.
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.