In this final workout block, the instructor leads viewers through a series of plank-based exercises designed to challenge both core strength and overall endurance. The segment begins with plank jacks, offering two execution styles: a traditional jump with feet moving outward together, and a lower‑impact step‑out variation for joint protection. Detailed form cues emphasize a straight body line, core engagement, and neutral spine. After a set of plank jacks, the trainer transitions to low‑plank holds on the elbows, again providing modifications (knees down or full feet) and reminding participants to squeeze glutes, tuck the navel, and maintain breath control. The instructor encourages mental focus, suggesting breath awareness and distraction techniques to manage fatigue. The block repeats the plank jack and hold sequence, counts down each rep, and concludes with a final plank hold emphasizing mental strength before directing participants to hydrate and move into the cool‑down stretch.
Chapters
All right, you guys, we made it to our last block. This is block number 6, so get ready. I want you guys to give me your all, and here we go. We're gonna take it down to our mats one more time, and we're gonna do some plank jacks. Now I'm going to show you two ways to do them. If you need to modify, you don't need to jump with your feet apart. You can step out from the middle with one foot at a time. So it's up to you, listen to your body and, um, do whatever feels most comfortable. So we're gonna come down, we're gonna start on, uh, um, our hands and on our feet. So you're in a high plank, your feet are together. You wanna make sure that your bottom is down and your core is tucked in. So if somebody were to look at you from the side, you'd have mostly a straight line. And here we go, we're gonna jump out together, out together. Or you can step out with one foot at a time. Like this. So pick whatever works for you. You want to be easy on your joints by using your core. So let's do another 8 right here. 8, 7, 6, 5, 4, 3, 2, and 1. You can drop to your knees, take a little breather, catch your breath, give your wrists a little break. So we're going to do another form of a plank, but this time we're going to do a low plank on our elbows, and we're just going to go into plank holds. Now you can modify by staying on your knees and keeping a flat back and a neutral spine, or you can come up on your feet. So I want you to again straighten out, think about your form, squeeze your glutes, tuck your navel into your spine, and I want you to start to hold and use your upper body, use your core, use your legs. So all the different muscle groups in our bodies are working together here. This is another total body exercise. If you're shaking, that is normal, that means you're challenging yourself to the next level. So let's hold for 8, 7, 6, 5, 4, 3, just 2 more, and 1. Drop it down. Feel free to stretch if you want to get into like a baby cobra or full cobra, or if you want to just come on up. Okay, so we're gonna do one more round of plank jacks and plank hold. So get your hands about shoulder width apart, again feet together or on, um, you're gonna step out from one side to the next from the center or jump. Up. So get ready, here we go. Take it out and in. Keep breathing, keep your bottoms down as much as you can. Let's finish this off. 8, 7, 6, 5, 4, 3, 2, and 1. Drop it down. Okay, you guys, one last move for our workout before the cool down— plank holds. I want you to really think about your mental strength as much as your physical strength. So come to your elbows, come back to your knees or balls of your feet. Again, straighten out and go ahead and start to hold. I want you to focus on your breath as well as we're holding, inhaling through your nose and exhaling through your mouth. Try to think about your form, and sometimes if you want to think about something other than what you're doing, that kind of helps you to not focus on getting fatigued. So I want you to really keep that energy up and just hold for 8, 7, almost there, 6, 5 4. Stay with me. 3. Almost there. 2 and 1. Drop it down. All right, you guys, you made it to the end of the workout. I'm so proud of all of you, and I'm proud of all of you. So go ahead, grab a drink of water and get ready for our cool down and stretch. Thank you so much.
