4-Minute Plank Training for a Stronger Core

Jonathan Hörst leads you through a challenging 4-minute plank routine--ideal for climbers or anyone desiring a stronger core!
If you’re new to plank training, then you might find this routine to be quite difficult. You can pause and rest on your knees at any time, if your form is breaking down. Once you can do this routine without stopping. Try doing a second set after just a 5-minute rest!
FYI, Jonathan is 16 years old and pretty strong for his age--in fact, he climbed his first 5.14a/8b+ at the age of 10 (10 years and 7 months to be exact)...to become the youngest person to climb this grade! Although this record may have since been broken?
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[@biso877]

30 s front plank
30 s side plank with 5-15 reps * 2
30 s front plank with 5-15 reps of superman * 2
30 s front plank with 5-15 reps of knee drive * 2
30 s front plank
5 min rest, repeat

[@fuseologue]

Tx man.

[@Scalabrio]

I know the intro to this video by heart 😂. One of the best core routine

[@training4climbing]

Haha! Glad it helps!

[@christianpunkt2887]

very good workout! tried it the first time and had to pause twice... will have to keep doing this

[@training4climbing]

Awesome... its killer!

[@Joe.484]

This is absolutely brutal. Thanks dude

[@training4climbing]

Glad you like it! Stay strong!

[@giopilli1]

Great and solid video - let’s have more of these videos to follow along!

[@training4climbing]

thanks! More on the way this Autumn!

[@josefzboril9095]

Thanks one of my core routine👌👊

[@training4climbing]

Great to hear! Is a great help for long routes in connecting your hands to your feet!

[@ejl74]

Great workout. Always looking for more core exercises.

[@climberdad]

Jonathan, looks great! What should I do if my belly rests on the ground when I keep my back Strait? Climber Dad joke 😁

[@garretthamelin3653]

that just means you can do a true superman plank (no hands or feet on the ground at all) which makes you basically a superhero

[@arvinclok]

Thanks a lot! Really appreciate this simple n effective workout

[@training4climbing]

Thank you! Part 2 coming soon.

[@PokerMakyo]

Nice training Jonathan. I will try it!

[@keithstory6878]

Great workout! Thanks!

[@training4climbing]

You're so welcome!

[@samuelkellerhals5942]

Legend

[@ABCCCization]

THANK YOU

[@training4climbing]

Glad you enjoyed it!

[@germansanchezlucero1385]

Awesome! Thanks mate!

[@M_C__studio]

Very good and well good plainer video

[@training4climbing]

Thank you!

[@강민성-y2v]

That was waaay more difficult than I expected to be haha

[@training4climbing]

You will get stronger!

[@auveus5036]

doing 4 min plank straight is like strangling yourself as bad as you want to breathe

[@training4climbing]

Haha! Just remember the world record is over 8 hours, I believe...

[@moksha.m]

I used to be able to do planks for 4 minutes bc I did a lot of climingin my elementary park, now im in middle school and cant do it bc my park doesnt have that, so thanks

[@training4climbing]

You're welcome!

[@CPP_Rumble_Ready]

I can't believe I just got a climbing exercise from Michael Cera

[@training4climbing]

haha

[@YeungSinKwong]

Wow! It's really useful, but I feel a little bit bad on lower back. Can I do it if I stretch evertime after this exercise?

[@wilsonchoo1751]

3 mins in. HELP

[@dylanspence6159]

He looks like his dad.

[@aladeenmadafaka6286]

How many Horsts will follow? Just joking :))

[@Happyhyuck]

이꾸요

[@shinrarango]

ugh i hate side planks so much 😭

[@slowfall8957]

That means it works :)

[@460enrique]

Thats not for beginners lol

[@Happyhyuck]

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[@Happyhyuck]

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[@Happyhyuck]

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[@Happyhyuck]

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[@Happyhyuck]

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