Oh Hi guys, welcome back to my channel. So today we’re getting ready for the ultimate flying challenge But first I want to thank you Squarespace for sponsoring This video and I’ll give you guys a bit more info at the end of the video. Ok planks I love planks because it’s simple and it’s one of the most Effective core exercises to work the apps it trains the deepest core muscle that helps tighten this whole midsection For a smaller waist and it also helped work the arm shoulders chest back booty links So basically it gives you an amazing Full body burn while you work on your waist and your abs and bubble will be here together with us as well Just chillin and watching nice work pal. I made the burn is really good and together we can get it done There will be 10 exercises of different variations for planks It’s going to be fun and I’m actually going to put in a 1 minute rest after the first 5 Exercises so we can get a little break then I promise you you won’t regret it because it works. So no problem. We got this All right, let’s get into it first exercise is the classic elbow plank to kickstart to burn for our body especially the belly area Elbows on the ground shoulder-width apart make a triangle base with your forearms with your legs spine and neck in one straight line Keep your butt down instead of having it hide up in the air and not using your at muscles The key here is to hold your core tight and push your belly button in towards your spine Just hold it until 45 seconds is up here set your intention for this workout remind yourself of your goal What brings you here today? And what you want to achieve through this workout and promise yourself? You’re really going to push it and challenge yourself to give it your all hold it there. We’re not dropping down Good job, we thought it done second is Lowell mountain-climber? Start and Hubble plank position hence the low your shoulder punching your apps Bring one knee to watch your elbow on the same side. This is one rep Alton aside for 45 seconds Remember, we’re doing it slow and controlled here I want you to really feel the burn in your inner and lower abs for each rep. Keep going I’m here together with you every single rep Ten-second Yeah, it’s getting tough I know but we want to result so no pain no gain third is plank to dolphin pose Starting an elbow plank position then press your forearms and elbows into the floor pushing your shoulders away Crunch your abs and raise your hip to form an upside-down V This is dolphin pose then lower down your hip and return to elbow plank again with your body in one straight line Repeat for 45 seconds You should feel a burn in your abs your arms shoulders and back the burn is getting more intense, but don’t give up We’re not stopping here breathe in breathe out. Keep going until the timer ends And not the one done for a single leg plank my favorite exercise of all times here We’re working on our midsection our upper body and also the lower body especially the booty An elbow plank Raise one leg off the floor as you squeeze your booty and hold it up for twenty two seconds before we switch side Try your best to not drop it onto the floor – one oh It’s so hard, but we’re almost there I’m suffering here together with you stay strong guys you’d be surprised what your body can do Yes, hold it Good work friends is playing hip dip last exercise before a one-minute break. So let’s push it Again get into elbow plank position holding in your belly and working the ABS – rotate your hip to one side and dip your body To lightly tap the floor Rotate between sides for 45 seconds pull in your belly button Toward your spine the whole time to get the max burn on your deepest inner core muscles and side ups This is how we work on getting a smaller waist Don’t drop guys keep moving you can do it. I know you can Good job you guys that was an intense burn now? Let’s enjoy our well deserved one-minute rest before pushing for the last part of the workout Drink some water shake out your arms. Is it amazing for the first half of this workout? We can definitely finish it strong Alright guys, it’s almost time Let me show you a sixth exercise side plank Another amazing exercise for the inner core muscles and the side abs the obliques that would really help shape our ways Get into position with one for M on the floor Fingers facing front elbow right under your shoulder and your feet stack the other hand on your waist Lift your butt up so that your body is in one straight line Working the side of your abs to hold your body up This will help take the weight off your arm and really target the side up for the ultimate burn switch side after 22 seconds Hold it up till the end. You can also watch my puppy party to distract yourself Six down only four more to go seven exercise is spider-man plank Again elbow plank concession to start with punching your app to bring one knee in towards your elbow at the same side This is one rep alternate between sides for 45 seconds I Always say this is the killer abs exercise because it works not just the deepest core muscle But also the upper and lower abs on the surface. So it’s a very comprehensive burn to really slim and tighten your belly area Stay strong guys, I’m not dropping. Give me a few more reps. We’re almost done That’s a tough one but we did it only three more exercises to go show yourself what you can do eight a single arm plank Really simple get into regular high plank lift one arm up to have it on your thigh or whatever you like Just hold it there for twenty two seconds before we switch side. Try your best to hold up your body Keep it in one straight line. I know you want to come down. I also want to but I’m not coming down No matter how hard it is I’m staying here. So the timer is up because I know no pain no gain I promise this is going to be worth it. So hold it up together with me That was such a good burn on the ABS shoulders and arms, let’s keep it going for the last two minutes nine We’re starting with commando and switching to plank up and down after twenty two seconds So I started elbow plank then push yourself up to high plank first with right arm and then left arm Return back to elbow plank by coming down also with one arm followed by the other This is a super burn on the upper body, but that’s what we’re here for Repeat for 22 seconds and we’ll go straight into plank up and down From elbow plank punch you’re asked to move your hips up and down it looks funny But this targets exactly the F that we want. So keep it up the more you move up and down the more it burns You’re doing so good only one last exercise to go get up Let’s push it through turns is playing jacks for the final burn We’re starting with high plank checks for the first twenty two seconds and then and with elbow plank jacks Beginning high plank working your abs jump your legs wide and stand back together The faster you jump the more intense it is but don’t forget to keep your core tight to steady your upper body Repeat for 22 seconds. Then we’ll lower our arms to elbow plank jacks while our legs repeat the same movement by jumping in and out Jump faster guys only less than 30 seconds to go pick it up. Remember your goals give yourself that last burn that you work so hard for Oh My god, oh my god And once again, we’ve got it done scream and complain as much as you need give yourself a high five Bob all who also give you a high five here Thank you for putting in the Hat work together with me and making this workout count Also remember to stretch up a bit here are some simple ones or you can always head to my complete stretch video Before we say our goodbyes. Here’s a little bit more information about Squarespace Basically, they provide a powerful and beautiful online platform where you get to create your website with award-winning templates There’s nothing to install patch or upgrade. It’s all in one and it offers a unique domain experience That’s fully transparent and simple to set up You can now go to squarespace.com slash anyone to get a free trial and 10% off your first purchase I’ll also include the link in the description box below and that’s it for today I’ll let you guys go stretch go rest and I’ll see you guys again very soon It’s a night


  1. I also post what I eat everyday on my instagram stories – hope that would give you some meals ideas and tips!

  2. Hi Emi! May I know what app are you using while doing this workout?

    I would also appreciate if anyone of you guys know. Thank you! 😉

  3. Day 1- done, its so hard mygoshhh i will gonna do this everyday wish me luck

    2 like= 1 day of this workout
    Huhuhu i need motivation^^
    I am skinny but my tummy is so big and it doesnt match my body and i eat alot but i didnt really gain weight huhu

  4. doing this everyday for 2/more weeks! like for updates every 1 days💓 (start weigh : 58kg)
    day 1 : tiring as heck !! sweating so much and feeling the burn 💥

  5. I'll try this for 2 weeks

    short story
    day one: sore
    day two: slight abs
    day three: struggling
    day four: nothing
    day five: nothing
    day six: visible abs
    day seven: nothing

    long story
    DAY ONE: didn't sweat much but omgg it was so hard to keep on going for the last plank. did this before dinner, my legs and waist are ok but my arms feel so heavy my lord

    DAY TWO: I decided to switch to doing this in the morning before breakfast, part of my abs are already here. i didn't sweat at all and I feel like each plank became easier than yesterday! my waist especially hurt and my arms feel a little bit heavy but my legs don't hurt at all

    DAY THREE: throughout the day and yesterday my ab and waist area were very sore. the first two planks i had struggles with because of the pain from my tummy, ive noticed my abs become more visible


    DAY SIX: abs are here, my waist got slimmer and i don't feel sore anymore when im doing this maybe bc ive gotten used to it

    DAY SEVEN: it is much easier now

  6. day 1 : it was sooo hard, but i did it. my arms abd abs are in pain.
    day 2 : i did it twice, because first time was very hard, so i did several breaks
    day 3 : omg it's even worse than second day. i couldn't do full workout, because it feels like HELL. in some hours i will do it, i promise you, guys!! so, i tried and i think I can't do this without breaks, it hursts so bad, my elbows and knees all bruised, I'm also on my period, so i think that's all for today

  7. This workout helped me a lot….I did this for a week without taking a day off in between and I SWEAR I lost an inch of my waist…my stomach got flatter and my abs are slightly visible….will definitely keep doing this…I love your workouts and motivation sister
    Btw I haven't gone on any strict diets

  8. I just completed this 🥴 my abs were burning during the workout but now they’re fine and now my arms are jelly 😭. I’ll let y’all know my progress during these two weeks 💖

    Day 2. Today I done it and I kept on stopping; I stopped and stared again . Eventually I finished the workout 😂

    Day 3: I done it today and I done better today. I could keep my balance especially in the single arm plank (I was less shakey😅) it’s going good soo far.

  9. this no pain no gain bullocks is an outdated concept, we are here to enjoy our bodies and exercises! you comments are frustrating and unnecessary

  10. Lost 0.5 inches off my waist in 5 days….. Can't wait to see my body after 1 month! Every pain here is worth it!
    To all those guys who are working here with me and Emi …
    All the best 👍💯

  11. I’ll be doing this until vacation in December 22♥️
    please support
    Day 1: ✅
    Day 2: ✅
    I hate feeling like really tired before and after my daily workout routine I mean than I’m really tired everytime sooo any advice?
    Day 3:✅
    Day 5:✅
    Day 6:✅
    Day 8: X
    Day 9:✅
    Day 10: X
    Day 11:✅
    Day 12: X
    Day: 13✅
    Ok, so im doing this routine and eating the most healthy i can and yesterday in the school i was in the recess with my best friend and he told me i looked really skinny and that what is happening to me and he was really worried but i was really happy🥺
    Day 14: ✅
    Day 15:✅

  12. I started it today and im sure ill get a flat stomach soon IA…
    But my elbows got rubbed with carpet and it hurts a lottttttt😭😭😭 how come no one has this issue except me….

  13. I will do this for 10 weeks three or four times a week
    I will start today 24.09.2019
    And stop 04.12.2019
    Now 67kg and 86 cm
    First week

  14. I did this workout for 3 days and my waist got smaller from 29 inch to 28 inch. I'll keep doin this workout for my abs goal, thanks emi ❤️

  15. Offf i m truly exausted i did this after working out for about 30 mins and man i m sweating like a pig. But i did it day 3 part 1 done 💁‍♀ one more to go

  16. I resumed this work out routine today after 3 weeks because I fell sick and quit doing this today is the
    day1 of resuming it and my muscles are screaming but it was easier for me this time to do this
    Day 2: I can feel the burn but I was unable to do commando my abs feel fine but my arms they are screaming.
    Day 3: I took a break today I was so tired because of work.
    Day 4: It was much easier for me today, only 3 more days to go for a 7 days challenge I will definitely write my before and after measurements of this exercise.

  17. Hi emi I wanted to do this to become slim again bc I can’t do my usual sport. Basically when I do a plank all the weight as strain goes in to my shoulders and arms how can I prevent that and do it properly?❤️ x

  18. seeing as many of you need motivation to start this workout:

    do it. trust me.
    i had been doing the alexis ren workout for over 2 months, and saw very unnoticeable changes, so i decided to try this one out, not expecting it to be any different.

    trust me, it really has worked. i’ve been doing this workout for about 2 weeks now, and my stomach is noticeably flatter, and i can see my abs even without flexing. there’s something about this workout that makes miracles happen.

    edit: i also lost 1.5 inches off my lower stomach, literally just measured today (2 weeks later)

    so honestly, get off your arses and try it, i’m glad i did

    if you have any questions about it aswell, you can message me via instagram @maeemc

  19. Okay I am starting this from today
    Before : Belly – 40 inches

    Day 1: I did 8/10 exercises. When I was doing some of them I thought I would die but survived. 🤪

    Day 2: I did 7/10 exercises. Today it felt like hell. My arms and stomach were hurting from yesterday. I thought I wont be able to do even 2. But ok

    Day 3: Rest since I was sick. But tomorrow I’ll do it

    Day 4: Did dancing and jogging instead of this since was on school training

    Day 5: Did 9/10 and felt so good. I think I already got used to it.

    ALREADY LOST 0.5 INCHES WITH MY NORMAL DIET. I did not go on any diet.

    Belly: 39.5 inches

    Day 6: I did 9 and half/10. I felt it much more comfortable since I am getting used to it. The thing I am starting to see results although I am not on a diet. Really happy

  20. I like doing plank workouts but my elbows really hurt. I wear long sleeves shirt and do exercises on a matt but still my elbows get dark marks. Please tell me how to protect my elbows during plank.

  21. I am gonna update on this workout … my waist is 31 inch before starting.. I am gonna measure after 7days
    Day 1 : It was tremendous hard for my hands to hold on.. bt felt good at my waist area.. saw a slight change in my waist area
    Day 2 : I thought it would be easy today. .. bt felt same as tomorrow.. it gives a good workout in my arms n shoulder area
    Day 3 : At beginning it was slight easier to do.. bt got exhausted in next half time.. still feels good
    Day 4 : I skipped
    Day 5 : It is much easier now.. still last exercise turns out tough to complete… my body has come to a shape with a curve.. 😉

  22. Guys, I started yoga like 8 months back and 3 months back I added these planks to my schedule, I was 72kgs and Now I am 62kgs. Way to go!!!!

  23. These planks are super effective… I love them. But can you give me some advice on how to prevent the scrapes that occur at the elbows?

  24. Doing this exercise every day of October!

    Day 1: Waist: 32 inches.
    This workout was HARD. I took a few breaks besides the 15 sec/1 min breaks. Some of the workouts I didn't feel, such as the spiderman plank and the plank jacks, so I simply held another plank, and boy did I feel the burn. I feel very good though, and proud of myself for completing this. I'm going to stick to it until I get the results I want!!
    Day 2: It was harder today. I had a lot of interruptions and I'm very sore from this and 6 hours of dance last night. I took a lot of breaks and had to motivate myself to keep going and remind myself why I'm doing this. I'm doing this to get my dream body and feel good next summer instead of feeling miserable about my body like I did this summer.
    Day 3: There was no possible way I could have done this workout today. I was way too busy and I feel bad for missing it but I'll do it twice in a day sometime to make up for it.
    Day 4: I think a break was what I needed!! I POWERED through this! Kept going until the last ten seconds of hip dips when I dropped, and then powered through the second half until plank jacks, where I held an elbow plank for 15 secs, right side plank for 10 secs, left side plank for 10 secs, and another elbow plank for ten seconds instead. Can't wait until tomorrow!!
    Day 5: too busy
    Day 6: i'm going hard tomorrow. did not do it today
    Day 7: I feel amazing. I went back to this with renewed motivation because it is a Monday i guess lol. I did drop at the last exercise and then restarted it and went again. I feel like I can see a difference in my obliques, when my arms are at my side i feel as if there is more space than there was a week ago!
    Day 8: I dropped twice but then restarted. I keep thinking of how next summer I'll look and feel fantastic, and might be able to convince my mom to let me wear a bikini if I keep at it. I feel so much happier and healthier after doing this exercise 6 times! I've got this!!

  25. Thank you emi.. doing this workout 6 days a week and it’s been 3 weeks and I can notice improvement. This workout is really worth doing.

  26. I started doing now .My arms pain like hell.but i think i can do it .I am planning to do it for a month .Week by week i will update you guys
    1.i just finished this exercise.i am not able to do all the exercise.but finished doing 7 exercise correctly.
    2.i did all the exercises without fail.i am really feeling pain in y stomach,arms and legs .I never felt this much of pain before.guys i will keep you posted.

  27. I'll be updating with my progress 😀
    Start weight: 118
    Goal weight: 100
    While it seems I'm already skinny I'm not. I have a potbelly, love handles, and extra fat in between my thighs. I'm light because I'm barely 5'2

    Day 1: Almost died but did it!
    Day 2: Much easier than day 1 but still tough
    Day 3: Did it and I'm noticing SO many differences! my love handles are practically gone!
    Day 4: Omg the progress is UNREAL!!!! I'm SO happy with everything happening to my body! I have been doing this along with the thigh workout and my thighs are tighter and my thighs are getting thinner! My stomach is flatter than before (not all the way but better) and I'm so happy I did this! 100% recommend!
    Day 5: Hard but getting there 😀
    Day 6: Really tough but I didn't fall as much as I have been
    Day: 7 I'm starting to see more of a difference in my stomach 😀 It's not where I want it to be but it's still progress!

  28. Thank you so much EMI for the inspiration.. Today is my first day and post exercise my arms are dying in pain, but will continue this workout daily.. Thank you once again.. 😊

  29. I started this workout last week and I was with 61.6 kg. I did this every day and today my weight is 59.8 😊 Pretty helpful! Let's continue ✌️

  30. ellow let me try this challenge

    1st day: i feel like a pro which i don't know i think I did something wrong but i was sweating a lot.
    2nd day : so exhausted I can't even finished it .
    3rd day;finally finished it still sweating alot but worser

  31. Omg 😅 u are pretty also sexy and healthy body. What a luckiest man if be your bf LOL. I really like plank too. Hope your tips can make me have abs too 👍👍

  32. Any one know how to avoid getting elbow burns while doing this workout? I am trying to do it consistently but I get elbow burns every time 🙁 I'm using a mat and wearing long sleeves. Also moisturized them with baby oil

  33. alright i'll be doing this for one week and i'll update! also i'm asian and i'm trting not tp eat rice at all!
    start weigh : 60kg
    1st : did it once in the morning

  34. I’m about to cry while doing this and suddenly Emi said “ Keep it up guys, no pain no gain”
    and i was like fine , i can do this // sweat and tears come down to the my mat.

  35. Thank you for the video. It really works for me. I do this exercise for 5 days and I can feel my arm muscle despite still not doing this exercise perfectly. I try my best to do this everyday. Thankyouu

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