10 Minute Plank Workout To Train Abs And Arms

March 21, 2019
A woman is doing a plank exercise

Looking to build core strength, stability and muscle without any equipment, and only have a few minutes to workout? You have come to the right place. While exercise equipment provides the perfect resistance to build muscle, you can still train your core muscles effectively at home without any equipment. In fact, one of the best ways to train your core muscles is through planks. Luckily, you can do planks in various ways, without any kind of equipment, wherever you are. So, whether you’re looking to strengthen your core, train both your arms and ab muscles, or get a quick and effective at home workout in, here’s a 10 minute plank workout you have to try! 

Disclaimer: This post may contain affiliate links. If you purchase by clicking on the link, I may be compensated – at NO additional cost to you. Read the full disclosure here. My blogging dreams would not be possible without you, so thank you for your continous support. It means the absolute world to me! XO

10 MINUTE PLANK WORKOUT 

Before we get into the 10 minute plank workout, I’d like to welcome you to the first workout of my “Travel Around The World Workout” Series: Los Core Angeles 10 Minute Workout. 

A fun and effective workout designed to train your ab and arm muscles in only 10 minutes! 

TRAVEL AROUND THE WORLD WORKOUT SERIES

In this FUN workout series we will be”traveling” around the world virtually while completing a variety of workout routines and challenges, each inspired by different locations (a city, state, country) in the world. The location and goal will certainly vary for every routine. So, every workout routine or challenge in this series has been designed to target either a specific muscle or a group of muscles in your body. 

EXERCISE DEMONSTRATION

To ensure that you follow each workout routine properly and effectively, every single exercise will be demonstrated through a drawing/gif/clip made and provided by the owner of this blog and for this blog only

The demonstration of every exercise will facilitate your ability of following every exercise, whether you have any familiarity with the exercise or not. 

WHAT’S INCLUDED IN EACH WORKOUT ROUTINE?

  • Name of exercise(s)
  • Time every exercise should be completed for – both regular & modified versions.
  • Proper exercise demonstration.
  • Progress bar – to help you track your progress.
  • A FREE workout routine printable.

“LOS CORE ANGELES” – PLANK WORKOUT

The first stop we are making in this series is in no other than the beautiful Los Angeles – a city that I am insanely obsessed with. I don’t know about you, but when I think about LA, I think about beautiful weather, beaches, surfing and ABS. Therefore, we can’t virtually visit LA without working on our abs. So, in this workout we will be targeting our CORE muscles through the use of different PLANK variations. We’ll also be targetting our arms muscles! So, consider this an abs and arms workout. Win-win!

WHY THIS WORKOUT IS PERFECT FOR YOU: 

  • You only need 10 Minutes.
  • Train both abs and arms in one workout.
  • No equipment is required.
  • Includes many fun plank variations.
  • A beginner friendly version is included.
  • It’s perfect for at-home workouts.

If you’re ready to invest 10 minutes on your body, get ready, warm up & let’s begin…. 

10 MINUTE PLANK WORKOUT ROUTINE

MODIFIED VERSION

I have provided a modified version of this plank workout for anyone who is at a beginner level. So, you have the option of either following the regular version or following the modified version of this workout, depending on your level of fitness and how long you want to workout forThe regular version is 10 minutes, while the modified version is only 7 minutes. So, choose what suits you the best and let’s begin!

Begin Workout
Begin Workout 0%

UP DOWN PLANK: 30 SECONDS 

Modified Version: 30 seconds

Workout Progress
Begin Workout 5%

PLANK: 1 MINUTE

Modified Version: 30 seconds

Workout Progress
15%

LEFT SIDE PLANK PULL: 30 SECONDS 

Modified Version: 30 seconds

Workout Progress
20%

LEFT SIDE PLANK HOLD: 1 MINUTE 

Modified Version: 30 seconds

Workout Progress
30%

T ROTATING PLANK: 30 SECONDS 

Modified Version: 30 seconds

Workout Progress
35%

PLANK JACKS: 1 MINUTE

Modified Version: 30 seconds

Workout Progress
45%

RIGHT SIDE PLANK PULL: 30 SECONDS 

Modified Version: 30 seconds

Workout Progress
50%

RIGHT SIDE PLANK HOLD: 1 MINUTE 

Modified Version: 30 seconds

Workout Progress
60%

B R E A K: 30 SECONDS

Modified Version: 1 Minute

HIP DROP PLANK: 30 SECONDS 

Modified Version: 30 Seconds

Workout Progress
65%

HIP RAISE PLANK: 1 MINUTE

Modified Version: 30 Seconds

Workout Progress
75%

PLANK BACK & FORTH: 30 SECONDS 

Modified Version: 30 Seconds

Workout Progress
80%

LEG RAISE PLANK: 1 MINUTE

Modified Version: 30 Seconds

Workout Progress
90%

ARM RAISE PLANK: 30 SECONDS 

Modified Version: 30 Seconds

Workout Progress
95%

PLANK: 30 SECONDS

Modified Version: 30 Seconds

Workout Progress
COMPLETED !!!! 100%

So, tell me, are your core muscles burning? Did you enjoy this 10 Minute Plank Workout. What plank exercise did you enjoy doing the most? I want to hear all about your experiences with this workout in the comments below! xo

Until next time,

GABBY

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DISCLAIMER: Although GABBYABIGAILL has taken much time, consideration, time and research to ensure the accuracy of the workout routine displayed above, GABBYABIGAILL will not be responsible or liable for any actions taken by your part. You are responsible for completing every exercise in the most safe manner – because no one knows your body better than yourself. Therefore, warm up properly prior to this workout, exercise safely & enjoy your results!

All content (graphics, illustrations, and text) on this blog (post) is Copyright © 2020 GABBYABIGAILL, All Rights Reserved. You may NOT reproduce or copy any illustrations without the permission of the owner or without giving credit to GABBYABIGAILL once permission is granted.

Comments (8)

  • The Newbury Girl

    March 21, 2019 at 2:17 pm

    oh girl, I’ve bookmarked this post. 😀 So helpful!

    I have such a love-hate relationships with doing planks but they are so amazing for the core. Thank you for taking the time to break down this plank-based workout because this is something I could definitely do given the small time commitment.

    1. admin

      March 21, 2019 at 3:17 pm

      Thank you so much for the support, girl! Means a lot. Ah yes, planks are soooo good but deliciously painful too haha! I’d love to hear all about your experience with this workout when you do try it out! xo

      Gabby

      1. Alicia

        April 15, 2019 at 5:23 pm

        The illustrations are beautiful, love it! Awesome workout thank you for sharing this!🌸

        1. admin

          April 16, 2019 at 9:43 am

          Thank you so much!

          Gabby

  • Ashley Firth

    March 21, 2019 at 5:55 pm

    Thank you for this post – this is a super helpful workout! I have bookmarked and added it to my workout routine – I’ll let you know how I get on! xxx

    Ashley
    https://lellalee.com

    1. admin

      March 21, 2019 at 8:13 pm

      Ah, that makes me so happy to hear! Thanks so much. I hope to hear from you soon!

      Gabby

  • Emily Adams

    March 22, 2019 at 2:35 pm

    I love the around the world workout idea! So cool how your graphics demonstrate each move too. Great workout!

    1. admin

      March 22, 2019 at 4:37 pm

      Thank you for stopping by! Glad you liked it (:

      Gabby

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