Bowflex® Bodyweight Workout | Three-Minute Perfect Plank
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- Опубликовано: 10 ноя 2015
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Tired of doing crunches to work your core? The plank is a phenomenal exercise that gives you the option of doing something other than a crunch to work your abs. This three-minute plank workout takes advantage of how variable the plank can be while still pushing you to work hard and strengthen your core.
Here's what the workout looks like. Each plank variation is held for 30 seconds:
- Plank
- Plank with leg raises
- Side plank on right arm
- Side plank on left arm
- Plank
- Spiderman Planks
If you need to take a break during one of the planks, just place your knees on the ground and rest for a bit, then once you're ready go back into the plank.
If you get done with this workout and want to work your core even more, you can try this core workout too: • Bowflex® Bodyweight Wo...
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Completed entire 3 mins without stopping for the first time. Been doing this for 3 months now lol. Pats self on the back👏🏼
Good job how about the result??
that's great! it's awesome to be able to achieve quantifiable results.
How does your back feel after 3 months ? Plz share your experiance
i just did it i started 2 weeks ago i am soo proudd
Srivatsan kalyanasundaram that’s great :)
These ladies make it look so easy, but it's actually really, really hard. I almost passed out!
+Sophia U It is definitely a tough workout! It will get easier over time as your strength and endurance builds up. - Mandy, Bowflex Team
Sophia U lol...
Sophia U😂😂😂 you really make me laugh out loud. There body shape is what would let you know they are professionals and they probably have been doing this for years. On a more serious note though, it can be very effective if you keep it up, I mean as a daily workout. By dat 7 you should start seeing difference. I do just the regular planking and I already am feeling the difference.
Bowflex @Bowflex, do I need to hold my tummy in when planking cos I do and I don’t know if that’s right. I plank for 60secs twice daily. Thank you
It's possible within 1week. I did it
Two weeks into this workout already seeing fantastic results. Only taking one day rest each week. I sit up more straight without even knowing it. My core feels fantastic! Thank you bowflex.
Will it help with belly fat reduction?
@@jenniferlaurene9699 kinda, it will help to keep it more in shape. But not reduce
Congratulations
Perfect literally, thanks Tom 👌
I'm a skinny guy, will it help me gain some stuff?
the coach's voice helps me to complete this session every time.
Me too… know it word for word! 😂
always shaking when i do this...and my little son laughed so hard...
+Laras Hadi As your strength builds up, it will get easier! - Mandy, Bowflex Team
Laras Hadi Loolols !!
Laras Hadi
Laras Hadi omg this comment made me laugh , something my daughter would do to me lol
I shake too. I guess it's best to start off with 5 or 10 seconds for each rep and build on it.
17 sec and I woke up in a hospital bed wtf 😂 nice workout 💪🏽
XD
🤣🤣
Lol
Lmaooo
Whenever i do this my 1 year old son always climb on my back so i actually do the first 1 min plank with 23 lbs kid on my back after like fee weeks of doing it ofc so i guess it really does strengthen your core!
Add this to your workout or just do this everyday, it really makes amazing changes mentally and physically. 'Slow progress is better than no progress'😊
♥️ agreed
l fainted on the 36th second
+betty reborn It really is a tough workout, don't give up yet! Just make sure to go for a length of time that best fits your physical abilities. You can gradually increase the time as you build up strength. - Amanda, Bowflex Team
Bowflex doing that plank every morning after my coffee..i love it how my abs are on fire when doing the last 30secs 🔥👌
doreen reborn HAHAHAHA I LOVE THIS COMMENT
I died, fainting is for wimps.
Lmao
I have been doing 1 minute planks and came across this 3 minute plank exercise yesterday. I love it. Switching to something different every 30 seconds makes it more fun than doing the regular plank for 1 minute. :)
+Simone Bruning Switching things up can definitely make the workouts fun! We appreciate your feedback! -Amanda, Bowflex Team
Very true
I’m doing this for 100days, before i go to bed 🤗
Plank Challenge - 3mins
Day 1 : ✅
Day 2 : ✅
Day 3 : ✅
Day 4 : ✅
Day 5 : ✅
Day 6 : ✅
Day 7 : ✅
Day 8 : ✅
Day 9 : ✅
Day 10 : ✅
Day 11 :
Day 12 :
Day 13 :
Day 14 :
natcarbonara yes thank you!!
Pls do you see any results ?
Daniel Hiro Yes!! But I also do other exercises. This is like my pre and post workout 🤗
Dont do It right before bed, do It either when you wake up or during the day
They forgot to show the part where they collapse on the floor as soon as the time ran out 😂💀
Ha! The magic of editing. :) -- Dave, Bowflex Team
That's not hard at all. When I do this plank it seems like a little warmup for a workout
Ha ha ha good one
Exaaaactly😂😂😂
Me everytime😂
I love this workout. It's so simple but it strengthens and tones everything. Quickly.
+cfx d yes Planking is such a great way to get an all over body workout. Really works out that core. - Marlo, Bowflex Team
Bowflex how often should you do the exercise?
I do this every morning, evening, and night 3 times a day, plus cardio for my abs -- I LOVE IT. I lost an inch of belly fat. I'm very, very close to having a flat stomach. Thank you for the video!!
+Pokemon Blue. Fantastic! Thanks for letting us know. We love to see your before and after picks on our Bowflex Facebook page. - Marlo, Bowflex Team
30 seconds plank really works. I am over weight and after 1 month I am able to do only 25 secs.,but my waistline is reducing . Thanks for such a great video !!
Thanks for sharing your experience! :)
Wow....impress with you
This exercise is awesome.I began seeing results in two weeks. More noticeable is the sides of my tummy that have gone inwards. I do the exercise at least twice a week.Dont give up like he says,if you cant do the full 3mins in one go, take a break for a few seconds in between.Make sure you breathe, that way you won't tire easily.
I've been traveling for work all the time and this workout helping me a lot!! Thank you!
This is my 3rd day doing this workout. It's a strenuous 3 minute plank workout. First day couldn't finish. Second day took tons of breaks. 3rd day barely taking rests. Great workout. Great for core and lower back as well.
I stopped about after 1 min. My first day. Do you still do this regularly?
I remember I couldn't do a plank for 30 sec when I started but now I can do it up to 2 min. Stay motivated. You can do it.
+Mc Death That's awesome! Keep up the great work! --Bowflex Team
But tell me does it really work to lise weight?
But did you lose any weight?
@@sonjagichevska2731 yes it does if you eat healthy.
Been doing this for 2 months now at least 3 times a week. At first it was a real struggle now I'm able to do the whole thing without stopping. Keep going. You can do it.
What about results?
@@AhmedAlFaramawii I am not sure what results to expect but I can now perform core exercises with better performance. As for fat loss - that's all down to diet. I'm on a calorie deficit diet so I'm losing body fat as well.
For sure diet is crucial, I am not on a specific diet just trying to eat healthy. I am looking for 1 workout I can do at morning. Thanks for the feedback
This workout is fantastic..I love it . Only 3 minutes but it makes me sweat a lot . 4 years and I never get tired of it!
Such an intense workout! I just did the regular plank for a week plus already. The first day i started with 10 secs only and it was really great! HAHAHAHA (pardon me, im a beginner) then i've increased to 45 secs today. I'm soooo gonna give this plank workout a try, starting tomorrow. Wish me luck!
+Maizatul Rahim Great progress so far, keep it up! Good luck with the The Three-Minute Perfect Plank Workout!!! -Quinn, Bowflex Team
Plank with leg raise is no joke. I just skipped it. XD
+Maizatul Rahim It is definitely a tough one! Don't worry, you will get there! - Amanda, Bowflex Team
Maizatul Rahim - I did the spider one for each leg...
total time less than 30 seconds.
It is definitely an amazing and unexpectedly complete workout...to which I will have to gradually add time to
get to three-minutes...in about a year. lol
Maizatul Rahim this workout is tuff! I tried Burpees the other day........Killed ME
My go-to exercise whenever I'm feeling lazy! It feels incredible
Just been two days into this plank workout and I already feel magical energy within my arms and legs. My stomach feels much lighter. Planks are great👍
This is so much better than the old leg lift / crunch and sit-up routines. I used to do sit-ups and crunches but this seems to work better I am not sure how but it works at least twice as fast with less cardio . I'm going to give my diet some credit but I burned my belly to a full six-pack with 3 sets of this twice a day with some light weight training in just 4 months . Sounds like a long time but it took me years to get fat lol . I can actually ride my bike without getting a sore back and shoulders so I'm also riding about 3 times longer up to 60 km a day sometimes. Excellent core exercises I swear by them now.
+Boxing Enthusiast That is some amazing progress! We really appreciate your feedback, and are so glad to hear these videos are helping you out! - Amanda, Bowflex Team
Goddamn this exercise work the shit out of me. I guess it's because I'm a body builder with alot of muscle weight.
Bowflex yes
field31 i agree...very tough to do with all the extra weight. i try to push my elbows as far forword as possible, seems to help
How old are you DronePilot ?
Keep going guys !! I've been doing this for about a month and am seeing results ! We can do this !!
Thank you for talking all the way through this video. Makes it easier to not think about the plank.
Best 3 min I’ve Ever spent exercising!👍🏿😎🔥
The Spider-Man actor is leading this workout 😸:3
Sàshīl P.G. And they do Spider-Man crunches
Sàshīl P.G. by e blue
LOVE IT! DOING THIS EVERYDAY FOR 6 WEEKS. I also do 6 days of weight lifting alternating with (abs/back/resistance bands) days. I'm 45 now. Week 6, Feeling GREAT!
+Madrone Candea Great! Keep up the great work . We love to see before and after pics on our Bowflex Facebook site. Show us those results. - Marlo, Bowflex Team
Did these regularly few years ago and stopped. Started running regularly at beginning of 2020 and wanted to add some workout to my schedule so I remembered about this workout and started doing this after my half hour runs. This is really great workout that I often look forward to very much.
You don't need any other type workout. This thing alone will make you immortal. I wish I could like this video more than once. Thanks very much for the effort!
+Sina planking is a really great all over body workout. Really focuses on your core muscles and helps make you stronger. Give this video a try. - Marlo, Bowflex Team
ruclips.net/video/hGOYxik3oeE/видео.html
I'm gonna give this a try. Wish me luck!
Good luck! :)
Good luck 😹
Good luck - how's your progress after one month since you posted your comment?
rip
RIP, in her tombstone it's written "never try too much!" XD
I DID IT I CAN'T BELIEVE IT!
Great Job Jacinta! You can check out more resources to help you reach your goals at www.bowflexinsider.com.
Same!!!
With little time I have in the morning and doing this 3 min once (working to do more reps) have shown significant changes. I absolutely like this workout! Thx
+RoseMarie Slabaugh that is great. Thank you for the update. We love to see before and after pics on our Bowflex Facebook page. Keep up the great work! - Marlo, Bowflex Team
I do this 5 days a week , first thing each morning and have toned up and feeling stronger each week. Thankyou!
+Jaacqueline That is great. To nice to her about your results. Keep it up! - Marlo, Bowflex Team
I only tried the plank for the first time yesterday and thought that is easy. How wrong was I as I could only manage 20 seconds and I was shaking like a jelly baby. I thought I was fit!
+Skygazer "Skygazer" It is definitely a tough exercise, and you are not alone! Don't give up though, it will get easier as your strength and endurance builds up. -Mandy, Bowflex Team
Thank you I will keep at it
I'm laughing so hard😂
"Jelly baby" can't hold it. I laughed so hard
Next, it is the guy's turn to do the planks. :-D
I've been doing the brightside 5 minute planking exercises for almost a year. Then I decided to intensify my workout. I can't believe I did this so easy. I just proven that planking helps to improve your muscle pain tolerance.
I’ve been doing this for 16 days and I’ve already seen the result. I will do this continuously to have a better result. It’s hard at first but if you continue on doing this. It’s a lot easier!
doing this before I ended my work out. 3 mins non stop. doing this for months I love the result. thank you so much for this workout. Godbless
I exercise regularly. When I came across this video, I tried it. Though I completed the workout, the last 1 min was quite challenging. I am going to do this everyday, till I get perfect 😇
It's work it... And I love it!! I can do everyday 😊
Best ab routine!!! I combine it with the Bowflex 3 minute abs and have seen awesome results!!! Six minutes to a six pack!!!
Great workout! I just recently managed to hold a plank for 3 minutes straight, but this workout makes it more interesting and hits more core muscles as well.
Thanks, up there in years, and I'm doing this!
I love these so much. It really makes me wanna be better than I was at planks. I love the variations because it just makes it more fun and challenging, and you won't get bored with just doing one variation for the whole 3 minutes. I'm proud to say that I'm actually almost able to do the whole thing without resting, but as usual, some days are better than the other. Thank you Bowflex for this.
Fantastic workout. They make it look so easy. 3 mins can be very challenging. But I am doing them and feel great. Thank you!
You guys are doing a great job! Exercising has never been this easy and fun.. keep going. All the best :)
+arunima biswas Keep up the great work! - Marlo, Bowflex Team
I love these 3 minute planks! When I first started I could only do about 30 seconds! Now I'm doing the whole 3:00. Yay!!
+LORI VROOMAN That is great to hear. Keep up the great work. - Marlo, Bowflex Team
Phenomenal! The coaching and countdown really help! Thank you!!
so short and so effective. thank you!
Love this workout! It's the perfect mini ab workout before I head to work in the mornings.
+Samara Duncan. Thank you. So glad it is working great for you. Keep it up! - Marlo, Bowflex Team
I've been doing this everyday for 8months. Great results
+Erik Chan, great to hear. Keep up the great work! - Marlo, Bowflex Team
Thank you very much for this workout!
Added it to my morning yoga routine it works a treat, a great little workout. Took me a week until I could do it without breaks.
Bowflex, I really appreciate these three minute planks. I'm glad I found them. Thanks very much.
Oh my god I DID IT!
I'm proud of myself, i'm including this to my workout routine 🙋♀️🙋♀️🙌
Oh my goodness. The first time was tough, but I did it. This exercise gets easier every time. ❤️
Have been doing this for quite some time now
I can do three sets of it now
💪
I've done this work-out so far about three times and I'm getting better at it! :) My goal is to complete it without taking a break and I know that I'll get there.
+Candace Dawn Keep up the great work, and you will be there in no time! :) - Mandy, Bowflex Team
Thank you!
Today I was able to complete the plank challenge without resting. I'm getting more fit each day, plus I'm down 18 lbs! ;)
Same, I'm taking breaks too😂
I am still love this video. It make me hurt so much but now I can do that even two times
Same here
@@alexiainso7278 hahai think your lying
I would love to se
I do this every morning. Thanks guys
These planks are amazing I am doing this initially it was difficult and now i do it in one go and results are amazing!
Used to it now. Great work-out for the core!
Took 10 days, but now I can do this for 3 minutes straight after 30 minutes of cardio.
I use this every time I go to the gym to kick my workout off. 😊
I DESPISE planks but love them at the same time ugh,but seriously they are the MOST effective exercise especially for indurance in general
My stress relief exercise !!
Totally incredible, these girls are super fit. Thank you.
+Giovanni Farinacci You are very welcome, and thanks for the feedback! - Mandy, Bowflex Team
Excellent video, loved it. Thank you for sharing
Just done it, very good, quick and simple, gonna keep this up 👍
Didn't know spidey was sa fitness advisor
I repeat this exercise 5 times with a 2 min rest between reps, and I like that my core and chest sweat a lot while doing the routine =)
+Alfred Salazar Wow! Keep up the great work, and you are going to see some results in no time! - Mandy, Bowflex Team
Fred Salazar 4ddr
Fred Salazar
Bowflex does repeat 3 times will just fine?
Good idea!!
I love this workout. I have never got results like this from any workout much less one this short.
+jonathen morgan glad to hear it is working so great for you. Keep it up! - Marlo, Bowflex Team
the VERY BEST 3 minute plank workout! Congrats! Toning from the first week! Nothing like that!! Thank you!!!👍👑🏆🥇🎯🎯🎯
Been doing this for 1 week now and I completed the entire 3 mins. Im doing it before I hit hiit.
Luv it!! Combined with 45 minutes of cardio, some weight lifting and abs routine..perfect workout!!!💪🏼💪🏼💪🏼🏃🏻♀️🏃🏻♀️🏋🏻♀️🏋🏻♀️🏋🏻♀️
+aDORAble Me Wow! Keep up the great work, you are going to see some amazing results in no time! - Amanda, Bowflex Team
can it be done after lunch?
I love doing these workouts with ambler flicks I work out daily twice a day I love it keep them coming
💎💎💎💎oohhh yesssss❣️❣️❣️
This is exactly the work out that I have been looking.. searching for.
This is perfect for me !!
Been doing this once every day for 1 month, and it doesn’t get any easier 😂 I still start shaking after 0:10.. But I think I see some results like less lower back pain, more stability in other exercises, etc. This is a great routine. Thanx!!
We're glad to hear it! Keep up the great work! -- Dave, Bowflex Team
The longest three minutes of my life...🤣🤣🤣 I’m going to keep doing everyday
Doing this 3 times a day. Super love it.
Amazing helpful videos, thanks
I just did it first time and finish all of it. Feel good ;)
My fav plank workout so far am doing it every day together with 40mins of running..tottaly love it how my ABS got stronger👍❤💯
+annaBurdach, That is great to hear. This is a great addition to any workout for sure. Keep up the great work. - Marlo, Bowflex Team
Doing this workout for 2 or 3 months now(with rest days of course). It doesn't get easy but it makes you stronger.
Very nice!The different positions make you no thinking the 3' and help you to complete the exercise!
Great little workout, love the way Tom Holland chats through to help you keep going. I enjoy doing this, thank you :-)
oh my God! i just finish this one! I so love it! Thank you for sharing this video. :)
Σεξ
I've been following Bowflex steps since my postnatal period and it really worked out to loose my weight and get back into my previous shape ❤ thank you Bowflex Love from Nepal 🙏🙏🙏
Finally found the workout i needed. Thx a lot!!
Even for a guy these are hard, good job ladies yall make this look so easy !
"even for a guy" lmao these are hard for HUMANS
Maggie A Yes ! 😂😂
Took me few months (not consistent) until i can do this easily! Now ive stepped up my plank game and doing athlean x’s plank variations everything done in 3 minutes and ive noticed my abs are visible im a girl but i think just a little bit more and ill be able to see my 6 packs lolol
This is such a great plank workout i love it, thank you Tom for sharing your wisdom ❣️
Tom Holland is my fitness advisor since last 3 years from RUclips
Thanks Bowflex team for all these good videos
I started last Aug 29, 2018 and I lose my belly fat a little, I am 58 kg before I start, now I am 55 kg, I love this , first, so hard but continue doing this everyday makes me feel great. My target is about 50kg I am 56 yrs old and feel young and strong. Thank you Tom Holland, God Bless you.
+Ida De Mesa Thank you for the update. We love to hear about your success. Way to go! Keep up the great work. - Marlo, Bowflex Team
huhffff!!! one year ago i did this everyday. I tried again some days ago but couldn't get past the first 30 seconds as I gained some pounds and haven't been working out. really proud of having made it through today (not counting a pause at 2:30)
I started 5 min plank everyday after getting inspired by your channel
The best.thank you so muchachos, for this rutine