For each exercise with repetitions, do 10 reps using a weight that leads to muscle failure by the 10th rep. For time-based exercises, hold for 30 to 60 seconds. Complete three sets with 60-90 seconds of rest between sets. Repeat the workout once or twice a week, or split it into smaller sessions.
Planks are great for strengthening your core, improving stability, toning abs, and enhancing posture. Performing them at the start of your workout prepares your core for more intense moves like squats and deadlifts.
To do a plank, start in a modified pushup position with elbows bent, forearms on the ground, and elbows under your shoulders. Keep your body in a straight line, engage your core and glutes, and hold the position, remembering to breathe.