Uploaded April 2020 | Updated September 2026, 14 hours ago

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This train-along video presents an effective 5-minute core blast! For the maximum effectiveness, enlist a partner to place a weight plate, small backpack, or other 10- to 30-pound weight on your lower back intermittently throughout the progression (as demonstrated). This is a relatively strenuous progression--it's essential that you maintain good form throughout. If needed, take a brief rest on your knees mid-way through...then build towards doing the full 5-minute progression over several weeks of training.


Watch Jonathan's previous video "4-minute plank progression" for a slightly easier workout with technical details and cues for proper planking. Watch Jon's previous video here: youtu.be/6CaJx8jYZv4


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