SUP Power Yoga Plank Workout

By Lee Funke

Published 8/16/2016 • Updated 11/27/2020

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GOTCHA! I am back with one last Summer Sweat Series workout to check-in with you before summertime ends. The SSS workouts that Lindsey created were seriously a lifesaver this summer. The amount of travel I’ve done in the past few months is a little ridiculous and the bodyweight workouts/workouts that required only a few dumbbells really saved my butt! Speaking of travel….OH EM GEE EUROPE TOMORROW!!!!!!!!!

Mark and I fly out of Chicago tomorrow night and arrive in Bergen Friday afternoon (their time). We are spending the first 8 days in Norway with one of our good high school friend, Lars and his girlfriend Solfrid. I think Norway is what I am most excited for out of Norway, Copenhagen, and Iceland. You guys the hiking looks insane and the terrain is just breathtaking. I’ve spent many nights just gazing at pictures online and whenever Lars Snapchats us I get really giddy. 

I am all packed and ready to go. I’ve been in Milwaukee since Monday night. I’m actually meeting with Monique today in Illinois because of course we are already talking about 2017. WOAH I can’t believe we are already half way to 2017. Mother of all mostachole. 

This workout is a mixture of yoga, stability, and core. It’s everything you’ve ever wanted, I know. The nice thing is, even without weights, you are still going to get a great resistance workout using your bodyweight. Also- to make things more difficult, you could add 5 lb. dumbbells or do the circuit 3 times instead of 3. 

SUP Power Yoga + Plank

Equipment Needed: N/A

Warm Up: 20 minute light run

Description: Repeat Circuit 2-3 times.

5 Walk Out Plank

1. Start in upright, neutral standing position with your feet shoulder width apart and your arms resting comfortably at your sides.
2. From standing, fold forward and down so your hands are planted on the ground – you may need to bend your knees.
3. Slow and controlled walk your hands out in front of you to high plank position
4. Hold high plank for a few seconds and then walk back up to standing.
5. Repeat for the number of reps listed.

10 Plank Launchers

1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
2. Hold this position maintaining a straight line with your body, flat back, tight core, and neck in-line with spine, gaze slightly in front of you.
3. Bend your knees and sit your weight back towards your heels performing a squatting plank.
4. Then launch your weight forward back into a high plank position.

5 Push-up + Crescent Lunge

1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
2. Hold this position maintaining a straight line with your body, flat back, tight core, and neck in-line with spine, gaze slightly in front of you.
3. Slowly lower your chest down towards the ground, keeping your elbows pinned to your sides. Maintain a straight line with your body; head, chest and legs in one straight line.
4. Once at the bottom of your push up, push back up into high plank position bringing your right leg up and through between your hands
5. With your knee stacked directly over your ankle and your back leg straight and extend rise up bringing your arms over head into a standing crescent lunge
6. Lower your arms back to the ground and send your forward leg back to meet the left into high plank position
7. Complete and repeat the entire movement alternating legs with each repetition.

10 Chaturanga Rolls

1. Start in down dog with your hips high, pressing your chest towards your thighs.
2. Then shift your weight forward to high plank with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
3. Hold this position maintaining a straight line with your body, flat back, tight core, and neck in-line with spine, gaze slightly in front of you.
4. Slowly lower your chest half way down towards the ground, keeping your elbows pinned to your sides. Maintain a straight line with your body; head, chest and legs in one straight line.
5. Then push up and back from the Chaturanga position to down dog. That is one rep, repeat for the number of reps listed.

10 Plank Knee Pulls

1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
2. With your core engaged and both legs activated, pull your right knee into your chest to meet your right elbow.
3. Kick your right leg back to the starting position, floating your right leg straight behind you.
4. Alternate pulling your knees to meet the elbow on the same side – right knee to right elbow, left knee to left elbow.

10 Bird Dog

1. Start in a tabletop position, knees under hips, hands directly under your shoulders.
2. Engage your core and keep your spine and neck in a neutral position Your gaze should be down at the floor.
3. Slowly extend your left leg behind you while reaching your right arm forward.
4. . Keep your hips and shoulders square and make sure your lower back doesn’t arch and hold for 3 seconds.
5. Slowly return to the starting position and do the move on the opposite side.
6. Continue to alternate sides with each rep.

10 Plank Reach Throughs

1. Start in low, side plank position, resting on your right forearm (elbow under shoulder) and the outside of your right foot (stack your feet or scissor them on the floor).
2. Lift your hips and press your arm into the floor so your body is straight and not sinking down. Extend your left arm up.
3. Keeping your body raised, reach your left arm under you. Hold for one count; return to the starting position.
4. Repeat for desired reps and switch to your left side for the second set.

10 Low Plank Leg Lifts

1. Start in low plank position with your shoulders stacked over your elbows, weight evenly distributed along your forearms, pulling your kneecaps up towards your belly and pushing your heels towards the wall behind you.
2. While keeping your hips parallel to the ground, lift your right leg up off the ground as high as you can while keeping your hips square to the ground. Squeezing your glutes and hamstrings as you lift your leg.
3. Lower your right leg back to the ground, and repeat this movement on your left leg.
4. Continue to alternate leg lifts.

10 Downdog + Updog Flow

1. Start in high plank position and push back into downdog, hips up and back, arms straight and engaged, gaze at your belly button.
2. Shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
3. Push back and lift the hips up, and press the chest back, returning to Down Dog.
4. Flow between these postures, pausing in each pose for a couple seconds.

10 Superman Lifts

1. Start face down on your mat. Your arms should be fully extended in front of you.
2. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds.
3. Engage your core and squeeze your lower back to lift your chest off the floor.
4. Slowly begin to lower your arms, legs and chest back down to the starting position.
5. Continue to lift and lower your arms and legs together for desired reps.

If you have no idea what I am talking about when I refer to the Summer Sweat Series…you can read all about it here. If you want more workouts…you can check them out here.