Fast Intense Bird Dog Pyramid Workout For Core

Workout

Designed by Valerie Zeller

This *brutal* test piece starts off with the fundamental bird dog and then quickly escalates to harder plank and power moves. Crest through the 'crux' of the workout by holding a plank, then work your way back down the pyramid of challenging poses. Push it like a bird dog!

Type: Bodyweight, Calisthenic, Cardio, High Intensity, Push and Pull, Pyramid

Duration: 5 minutes

Equipment: No Equipment

Difficulty: Challenging, Hard

Target Muscles: Triceps, Glutes, Lats, Lower Abs, Upper Abs, Transverse Abs

Fast Intense Bird Dog Pyramid Workout For Core
How to use the Workout Widget?
  1. See that big round button to the right of an exercise name? This is a repetitions counter. Click it a couple of times to select the number of repetitions that you completed once you finish a set.
  2. See that Workout Timer? Press "Play" to start the timer and press "Stop" when you're done training.
  3. Press "Log Workout" button to save your resulsts and track your progress in your account later!

🗒 Set 1

45 sec × Bird Dog
 
20 sec × Elbow Plank
 
45 sec × Bird Dog Plank
 
20 sec × Tricep Dip
 

🗒 Set 2

30 sec × Plank
 

🗒 Set 3

20 sec × Tricep Dip
 
45 sec × Bird Dog Plank
 
20 sec × Elbow Plank
 
45 sec × Bird Dog
 

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