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20 Min Dynamic Plank | CORE Workout

Follow-along home workout

20 Min Dynamic Plank | CORE Workout

20 minutesMediumPlanksIsometricNo equipment

Builds core strength and stability, improving posture and overall body alignment.

Workout progress: 0%

About this workout

A 20-minute medium-level planks and isometric workout for the core, with no equipment.

How it runs

After a 25-second intro, you move through 20 timed work blocks of about 50 seconds, each followed by 10 seconds of rest. A beep marks every change, so you can follow along without watching the clock.

Exercises to practice

Related movements from the Joy2Move exercise library. Learn the form before you start; the video may use different variations.

Bicycle crunch (bodyweight)
Boat hold (bodyweight)
Dead bug (bodyweight)
Reverse crunch (bodyweight)
Hip raise (bodyweight)
Crunch hold with alternating leg drops (bodyweight)

Keep moving

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