1 - Plank Knee Cross
Hold a regular plank and then balance on your left foot and bring your right knee under you towards your left elbow. Keep your hips low to the ground. Return to full plank and repeat on other side. Make it harder by taping the opposite hand to the foot or by “can-canning” the leg—after you bring the knee toward the opposite elbow, straighten the knee and kick the leg out toward the left. Bend it again and return to start.
2 - Outer Thigh Side Plank
Plank on your right hand or forearm and lift your left straight leg off the right leg and toward the sky. Lower leg and repeat ten times. Move into a plank on the other side and repeat. Make it harder by bending your lower leg and holding a weight in your top hand. Straighten the arm to the sky as you lift the top leg. As you lower the leg, lower the hand and weight behind your neck, keeping the elbow pointing to the sky the whole time to work the triceps
3 - Hip Taps
Get into a side plank on your left forearm. Lift hips off the floor and then lower them to tap the left hip to the floor and lift again. This works your obliques in an extreme way if you do twenty or more! Repeat on the other side.
4 - Thread the Needle
Get into a side forearm or full side plank on your right arm. Lift left arm to the sky and stagger the feet so the top (left) leg is in front. Sweep your left (top) arm toward the mat and under your right armpit, reaching for the back of the mat while rotating your hips to face the ground and balancing on your toes. Rotate your body back to a side plank and repeat fifteen times then do the same on the other side.
5 - Plank Cross Crunch
Hit the obliques again by getting into a full plank on your left hand and stagger your feet with the bottom (left) foot in front this time. Bend your right elbow and put your hand behind your head. By balancing on your right (top) foot, bring your left knee across to your right elbow to “crunch” then return to start. Repeat fifteen times and then switch sides.
6 - Spiderman Plank
Get into a full plank on your forearms or hands. Balance on your right toes as you bend your left knee out to the left and towards your left elbow. Return to start and repeat twenty times, then do the other side.
7 - Cardio Knee Hop to Mountain Climber
Start by simulating a jump rope by twirling your hands and using the biceps to move your “rope” while bringing the knees up to the height of your belly button. Repeat for twenty. Next hit the deck. Cardio
To work the abs and continue the cardio burn, jump lightly onto the floor on your hands and feet into plank position. Keeping your gaze above your fingers and your hands directly under your shoulders, start “running” your knees in toward the chest one at a time, “climbing” the floor. Its almost the same as the standing knee hop but you are holding yourself up with your arms and abs.