15 Min Core & Abs Workout / Twenty PLANK Variations - No Equipment
Video Overview & Insights
Join me for 20 variations of plank! A strong core can’t be underestimated... all of those squat to press, single leg balancing, lifting and lowering all require a solid core to allow for safety, correct technique and progression!
Loved this plank variation workout!
All you will need for this core workout is a mat! Perfect for those active rest days or anytime you fancy a core tightening routine!
The timer will be on for 40 seconds of work, with 5 seconds to look at screen abs get into position! This is a simple yet effective follow along workout to test your core strength, stability and alignment!
I love this workout!
Try to relax and focus on maintaining a long body during the plank.
Keep shoulders away from ears, shoulder blades not too close or far part, quads tight and breath!
何度もトライしてやっと完走出来た
PLANK LADDER
Guess my back will tell me later how good my form was...
PLANK ROLLS
HOVER TO PLANK
That was a shoulder workout, straight up. Done 4/7/26🎉
SIDE PLANK OPEN
SIDE PLANK OPEN (switch)
2026 amazing challenge 🎉
PLANK KNEE SIDE DRIVE
HIGH PLANK KNEE DRIVE
Спасибо большое планка мне очень нравится даже лучше чем скручивание вы лучшая
ALT KNEE DROP PLANK
PLANK TO DOLPHIN
Спасибо большое классно и круто
PLANK TWIST
PLANK SAW
Planktastic! 😂❤
PLANK TO CROUCH
PLANK SIDE HOLD
Thankuu ❤
PLANK SIDE HOLD (switch)
PLANK ALT LEG LIFT
My first time
PLANK HOVER DONKEY LIFT
PLANK SUPERMAN
December 2025- almost 4 years of CG workouts! added this plank gem today. Doing the Christmas series on CGX app
PLANK HOVER
PLANK HOVER (switch)
I do this routine every day ! Thank you so much. You are the best.❤❤❤❤❤❤❤❤❤❤❤
PLANK HOLD
I hope you enjoy this quick core session as much as I did!!
My elbows... My elbows... My elbowsssssss 😵🥵😰😨😨
Cx
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I did
My Cardio Workouts:
▶ 20 Min Jumping Jack Cardio Workout: https://youtu.be/XTzgm-pMQ6I
Stamina . Energy. Thks Caro for this training session
▶ 30 Min Pumping Cardio Workout: https://youtu.be/kZDvg92tTMc
▶ 30 Min Low Impact Cardio Workout: https://youtu.be/ImI63BUUPwU
Def not one to do when shoulders are fried! Wow! Awesome. Thanks! 78
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Note to myself when doing this workout: clench booty, arm in front of shoulder, imagine pulling rib to hip, and breath
EPIC II Program:
▶ EPIC II Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf
Awesone workout!short and simple though hard. Than you Caroline❤
▶ The Official EPIC II Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ
Sports Equipment I Use in my other Workouts:
Not my favorite, just because it feels like my arms/shoulders work way more in this than my core and abs, lol. But coming up with 20 different plank variations definitely takes dedication😃
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Four years on, this remains one of my go-to YT workout videos, the only one where I’m sure I’ll work a proper swear no matter if I’m in shape or not
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This is my cheating exercise day workout. Only 15 min and you feel like you had a life time!! love this one!
Caroline Girvan
PO BOX 115
- wow, wonderful demo of variations of plank... thanks a ton...
County Antrim
Northern Ireland
This workout DESTROYED me.
BT38 8WB
Fabulous all over work out, using own bodyweight ❤
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
Love this ,I do this regularly ty
More User Perspectives
Excellent for those days that you just need15 minutes with yourself!!! Thank you Caroline!
@mariasavvidoudesignI do this variation a few times a week ,stop the aches ,best one out there thank you 😅🎉
@dianabooth1063The ultimate plank workout for me
@اسراءشبل06This made the regular plank at the end feel easy😮💨
@skylarjuneau3128Graciss
@angelicalourdesvasquezingu7315Amazing plank session ty 😅
@dianabooth1063I love it!!! Great set!!!
@GigiAnliAnyone 2025?
@LanNguyen-mb6xoDoes it help in snatching my waist 😩😩😩 pls tell
@chrochet.by.priyankaDay One ... 13 February 2025 ( Done ) .
@somss4575Pain, suffering and humiliation... perfect workout, thank you :)!
@dariadobrowolska8055oh god my shoulders burn more than my ads do!
@paryavalizadeh9934So amazing 🤩😍
@fitnova22She’s a lot stronger than she looks!
@laurencurnutt601Thank you 😊
@Varsha0923That was challenging. I had to take 2 extra little breaks in there. Great workout Caroline!
@andreahammond23141 (sept 17,2024) 6:16
@rakkilovesFourth friday doing this and finally did all but one! Thank you for posting this and keeping it up
@kathleenMeldrumAwesome plank workout, thank you. 😊
🍉🍉🍉
great 🙂
@Anne-RoseWPerfect
@joeymedley951I can only feel it in my arms 😢
@Nobody-tj9joA nice workout after a long day at work! Thanks
@huemai8743This is the first time I've done it. I was happy to see superman after a long while. After the Fuel workout and this, I had sweat running down my chin. I'd also tried to do it with as few extra breaks as possible. Thank you, Caroline!
@mariannabalyta2524