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 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. Ok..need help
    Have been working on my abs for some time..the line is quite prominant the upper abs are kind of visible
    But the lower part is still not flat..fat is still there in the lower belly region
    Also..i even need to lose some weight..i am 16..5'2" and i weigh 65..what to do..

  3. Thank you for this video aaah its so hard to find someone to make a video like this not only are u helping me get through it but ur doing it with me and ig sharing my pain and for a bigger person this is what i needed thank you again:)

  4. Day 1: done
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     Day 20:

  5. Why only my hand and shoulder feel sore? Am I doing the wrong pose? Am I supposed to crunch my belly in for the whole workout? Please help! This is my 3rd day doing this, and it's still very hard. I cant do the whole 45secs each pose😟

  6. Ill try an update if I can remember

    1 set at night, 2 sets in the morning BEFORE school/breakfast
    11 yrs old
    100 lbs

    Day 1: It was soo hard but I definitely felt the burn! I took more breaks then there were given.
    Day 2: Half way done! I did my 2 sets in the morning and it felt good!

  7. I have just realised that I'd much rather do this instead of the kpop excersise like what is wrong with me?😂😂😂

  8. After when I do plank for I minute I see my stomach in the mirror if there is any change again I do and see😂😂😂
    Guys your like gives me motivation

  9. tried on 1st day. only can do until no9. after do this exercise, very tired and get asleep 😂😂 then i take rest 3days bcos my breast and arm painful. on 4th day, i do again and same, till no9 also. pray me to do it until no10 everyday guys!

  10. I'm a beginner. I do this workout once a day and of course I control what I eat everyday. After 5 days, I lose 1 kg of my weight.
    Sorry for my bad english.

  11. Favorite exercise ever ! I've been doing this for a week together with Emi Hiit exercise and lost 2.5% fat, amazing ! 😁

  12. I’m a mother and can excersie for like hour or even half hour!! Like continuously so can i do this time to time in a day like 15 in morning and 15 min in noon ?? Plzz help me does it also works??

  13. Going to update myself with ghis work out from Today onwards . Let's see the results . No pain no gain .
    Day 1 : uff yes i can't do . But i did . I can hold position for 35 sec only
    Day 2: yes did
    Day 3 to 6: completed. Feel good. Somewhat got strength in physique . And my upper abs are flatter
    Week 2 : here we gooo

  14. @Emi Wong.. I'm totally in love with your workout videos .. These planks , HIIT ones have helped me a lot.. Thanks a ton..🙏😇 ❤️love from India

  15. i've restarted this and looking forward to it. i'm 16, 63kg female

    d1 : it was tiring and i can't manage to finish the plank jacks coz my feet were killing me because i did this after cardio and abs workout
    d2 : COMPLETED it fully bcz its my first workout of the day. did it in the morning and the burn was nice

  16. Weight: 63kg
    Day 1- ✔ I did this at the midnight lmao, i'll try to do this in the morning/ before breakfast lol
    Day 2- ✔ I did this workouts before breakfast! 😀
    Day 3- ✔ my arms hurts when I woke up so i didn't do this before breakfast 😩. I did this workouts at the midnight again :")
    Day 4- ✔ i only did this until 7:10 😭 before meal (i drank milk before do this)
    Day 5- ✔ i ate a lot today 🤯. I find myself getting better doing this workout & doesn't get tired easily like before lmao
    Day 6- ✔ i check my weight today & it's 61kg 🤯 woah. I eat less & healthier & do this workouts 😄.
    Day 7- ❌ i felt unmotivated today 😪
    Day 8- ✔
    Day 9- ✔
    Day 10- ✔
    Day 11-❌
    Day 12-❌
    Day 13-❌
    Day 14-❌
    Day 15-❌
    Day 16-❌
    Day 17-❌
    Didn't workout this week bc I don't want my hair to be greasy lol
    Current weight: 60kg
    Day 18-✔
    Day 19-✔
    Day 20-✔

  17. I am doing this workout for two weeks, and its pretty intense, i must say. Totally recommend it, it actually works super good!👍🏻

  18. Today is my first of working after taking a long very long break and I am dying!!!! I will never again stop working out for so long !!!

  19. I'm gonna make a group chat where we can motivate each other to exercise and lose weight. If anybody wants to join let me know!

  20. I've been doing this for +2 weeks and I cannot talk about full results yet because I have a lot of loose skin (I lost 17kg quickly, so…) and 0 muscles so it's gonna take a looooong time, but so far my posture improved SO GREATLY and my back isn't hurting anymore (these 2 first factors make me SO HAPPY already), my arms got stronger (I can hold plank position for almost 4 minutes and even do push-ups!) and my legs got a little bit slimmer.

    I'll keep it updated!

  21. Day 1 : My arms burn so hard, my abs are feeling normal… This workout was so hard! I was dying 🔥
    Day 2 : It's not that hard as before…

  22. Weight: 58.3kg Goal: 50kg
    Height: 5'2"
    Bust: 37
    Waist: (rib cage) 31
    Waist: (upper belly button) 35
    Hip: 36
    BMI: 23

    Week 1 Jan 2020
    1/6 Mon – Day 1 yes
    1/7 Tue – Day 2 yes
    1/8 Wed – Day 3 no
    1/9 Thurs – Day 4 no
    1/10 Fri – Day 5 yes wt: 57.6kg

  23. ive already try thisvideo and im so happy about the result…so everyday i do it because its very effective workout of all time…love all your videos…im a avid fan of your yt channel 😍😍❤❤❤

  24. Haré esto por el tiempo que sea combinado con una alimentación saludable y otras rutinas.
    Día 1: cansado, sentia que moria:(
    Día 2: muy bien, incluso lo hice dos veces e incuí una rutina de piernas (de Emi).
    Día 3: Bien, lo hice recién levantada! Quizás lo haga luego dos veces más.
    Actualizaré pronto!

  25. yall this is srsly no joke, did this twice only combining with emi's 30 min full body fat burn hiit and arm workout, i lost 1cm on both arms

  26. Does anybody has problem with darkening elbow because doing plank exercise? My abs and arms felt okay but Idk what to do to prevent my elbow from darkening fast, I've used thick yoga matt btw

  27. I have 0 hope that I will get abs but I'm willing to get a flat stomach so here goes nothing!

    Day 1 = ✓ ( hands are literal noodles now :') )
    Day 2 =

  28. Okay so I'm trying to do this 38 days cause 18.2 is mah bd and lost weight for that day would be amazing. I'm not gonna be in a diet, but I try eat more healthier

    start: 60,5kg

    DAY 1: ✅ my arms are dead…

    DAY 2: ❌ I skip cause I had football (soccer) games and my legs where so in pain

    DAY 3: ✅ I had lot of troubles and I did drop so many times but I make it

    DAY 4: ✅ today was bit easyer than other days

  29. If u can't do all the type of planks, do only the ones u can but repeat them more than once. Thrice is recommended but u can do twice if u like. Keep in mind to have a healthy diet and walk a few miles everyday too! Let me know if that works cuz that's what I did since I couldn't do everyone of the type of planks she is showing.

  30. When I started this one for a week I couldn't even last for 10 seconds but as days goes by I can go up to 1 minutes and 30 seconds and I'm so proud!!!

  31. Hy, I Started Working out today as described in the video. I don't think i gave 💯 percent coz i ….u know didn't have that much strength or whatever as it's the first day. I hope I'll do better tomorrow.🙃
    2nd Day : i dont have as much as strength i had yesterday. My arms gave out 6 sec. Earlier than tym in some exercises. My arms really hurt😥😥😥

  32. Hi emi! I really like your workout and healthy food recipe! Can i ask your advice? So whenever i tried exercise, i easy to feel dizzy… Is it because i do it in wrong way? Thank you

  33. I'm doing this every morning starting today! My waist is 33 inches, and I'm 65kg.

    Actually I have done this almost 2 times the last day before starting again, but this time I will do this consistently every morning since I feel much lighter than doing this in the afternoon or evening.

    You all can do this! Get them snatched waist this 2020!

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