Add This Warm Up To Strengthen Your Core

How to perform the plank walkout

  1. Stretch your hamstrings by reaching your hands forward 
  2. Walk your hands and begin moving in a straight line to pushup position, shoulder width apart, begin to tuck your pelvis to establish a strong hollow body, shift the weight onto your hands by getting on the toe of your running shoes. 
  3. Squeeze your glutes, abs and quads 
  4. Extend your hands past your shoulders for a greater challenge

Learn how to perform one of the best ab exercises

Notice this strong pushup position above. 

What is special about it?

The plank itself will ignite your abs and get your heart rate up. When you add one of our warm ups before you crush strength training, you are going to feel great.

Start the plank walkout from pushup position and you have a bodyweight version of an ab wheel roll out, here are some sample warm ups on how to apply one of the best core exercises.

Turn on your fitness tracker, lace up your running shoes and give these warm ups a try!


Warm Up for Beginner, Intermediate, Advanced in less than 10 minutes

Beginner Warm Up (7:30 Minutes)

Any of these warm ups are perfect to do before strength training.  

A,.

Three sets of:

All movements 20 seconds of effort with 10 seconds of rest

  1. Bodyweight Squat 
  1. Plank WalkOut
  1. Hand Plank Shoulder Tap
  1. Elbow Plank Mountain Climber 
  1. Tuck Wrap – awesome core exercise to help train your hollow body position. 

Intermediate Warm Up (8 Minutes)

A.

Two sets of:

  1. Tuck Hold on Hand x 30 seconds
  1. Single Leg Hollow Body x 30 seconds
  1. Rest x 30 seconds
  1. Palloff Hold x 30 seconds 
  1. Plank WalkOut x 60 seconds
  1. Single Under Jump Rope x 60 seconds

Advanced Warm Up (8 Minutes)

A.

Every 30 seconds x 3 sets

  1. Plank WalkOut x 30 seconds
  1. Jump Squat x 20 seconds 

Every 30 seconds x 4 sets

  1. Single Arm DB Thruster
  1. V Up

What are walkouts good for?

  • Fast way to get your shoulders, abs, and total body warmed up.

What muscles do Inchworms work?

  • Add this core exercise to any warm up for strength training: Squats, deadlifts, or any hiit workout. 
  • Inchworm stretches your calves, hamstrings, strengthens your triceps and shoulders as you walk out into a strong hollow body position.
  • Big difference in the plank walkout versus inchworm is you walkout from pushup position with the inchworm compared to reversing back where you started.

What is a walkout push up?

  • A variation to get more of your chest, shoulders, and triceps warmed up.
  • After you perform your plank walkout, add in a push up to get a total body exercise. 
  • Start in plank position
  • Hands shoulder width apart
  • Perform the plank walkout, then add in a push up.

What is an Inchworm walk?

  • One of the best bodyweight exercises that will get your heart rate up in a hurry.
  • Especially if you add in a push up.
  • Plank walkout, you “walk out” then come back like the ab wheel.
  • Inchworm you walk out into a strong hollow body position just like the plank walkout. Then walk your hands forward, take small steps pushing your heel to the floor as you walk towards your hands with straight arms. See the photo below. 

My favorite movements from hand plank position

Beginner

  1. Hand Plank
  2. Hand Plank Shoulder Tap
  3. Slow Mountain Climber 

Advanced

  1. Donkey Kick
  2. Single Arm Hand Plank
  3. Wall Walk

Choose one movement from above then perform:

  • 30 seconds of work, 30 seconds of rest
  • Repeat for five minutes
  • Then the next day, try another movement, or the same one for longer. 

Add any of exercises to help get you moving in the right direction, even if your goals are:

  1. Weight Loss
  2. Body fat reduction (belly fat)
  3. Marathon training

Learn more about how Kevin and Katie can help YOU with your workout plan, expose you to some of the best ab exercises, and help you with weight loss with our Squared Method.

Kevin Andres – Strength and Conditioning Specialist. 

Katie Andres – Nutrition Specialist

Comment below with any questions you have, and share with a friend who is looking for a workout plan or interested in weight loss we got you and your friends covered. 

Now go get after it!

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