Head Coach Joe Wilson under Scott Sonnon at rmaxi.com came up with this wonderful test of core strength.

You will need a countdown timer & also a gymboss if possible.

1. standard plank - hold 1 minute

2. lift one arm hold -15 seconds

3. switch to the other arm - hold 15 seconds 

4. arm down, raise one leg - hold 15 seconds

5. switch legs - hold 15 seconds

6. keep the leg up & raise the opposite arm - hold 15 seconds

7. switch to the other arm/leg - hold 15 seconds

8. back to standard plank hold 15 seconds

9. roll to a side plank. stack your feet - hold 15 seconds

10 roll to the other side - hold 15 seconds

11. flip to a face up position, arms locked, hips pushed up as far they can go with back flat - hold 15 seconds

12. now flip to a pushup position, arms locked out - hold 15 seconds

13. back to standard plank - hold 1 minute!

 On the 1 arm and 1 arm/leg planks try to keep your body, especially the hips parallel to the floor. The arm goes straight out in front and should be in the same plane as the body. The foot is higher but dont lift the hips.

The two timers make it much easier to  keep track of time. Set the GymBoss to 15 second intervals, automatic re-cycle. Set the other timer to 1 minute.

Have fun 

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