No Time? No Problem-Turn 5 Minutes Into Progress

⏱️ No time for a full gym workout?
No problem.

Your core doesn’t need an hour-long sweat session to get stronger — it needs intentional movement.

🔥 Planks are a powerhouse move — they fire up your core, shoulders, back, glutes, and even your posture.

Check out these awesome plank variations you can do anywhere, anytime. From forearms to side planks to elevated options — there’s something for every body.

👀 And yes… we see that bum rising in the last clip 👀
👉 Reminder: keep a neutral spine — ears, shoulders, hips, and ankles in one line. A proper plank is about form, not duration. Research shows that holding a plank with correct alignment for 10–30 seconds, repeated with rest, can be more effective than holding for minutes with poor form.

A short workout will not give you the same results but it will keep you going on a path to consistency which is the key to progress! I will also connect your brain and body, make you feel more relaxed and energized!

✅ 10-Minute Full-Body Workout (4 Moves Only)

Format:

• 40 seconds work

• 20 seconds rest

• Repeat all 4 exercises = 1 round (4 minutes)

• Complete 2 full rounds (8 minutes)

• Finish with a 2-minute burnout

🔁 Round 1 & 2

1. Bodyweight Squats

   • Sit back into your heels

   • Chest tall, core tight

   • Option: Chair squat for beginners

2. Push-Ups

   • Full push-ups or knees down

   • Keep elbows at a 45° angle

   • Option: Wall or incline push-ups

3. Plank Hold

   • Forearms or hands

   • Squeeze glutes, brace core

   • Option: Elevated plank on a bench or couch

4. Burpees

   • Full version: jump + push-up

   • Low-impact option: step back, no jump

✅ Rest 60 seconds between rounds

🔥 2-Minute Finisher (Burnout)

Alternate every 30 seconds:

• 0:00–0:30 → Squat Hold

• 0:30–1:00 → Plank

• 1:00–1:30 → Push-ups

• 1:30–2:00 → Burpees (or fast step-backs)

💡 Coaching Tips (especially for midlife bodies)

• Quality > speed

• Brace your core before every rep

• Modify early, not late

• If heart rate spikes → slow the tempo, not the workout