A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
7 kcal
/ min (est.)
3 × 30s hold
sets × reps
Why this exercise
Difficulty: Intermediate
Increases core endurance and strength using added resistance.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
30s hold
Rest
45s
How to Perform
- 1.Get into plank position with a weight plate on your upper back.
- 2.Keep your body in a straight line, engaging core and glutes.
- 3.Hold the position for the set duration.
Pro Tips
- •Ensure even weight placement.
- •Keep neck neutral — don’t drop head.
- •Focus on breathing through the hold.
Equipment
Weight Plate
Safety
Start with light weight to avoid lower back strain.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.