Workouts with Plank Exercises and Reverse Fly

Edward Massey • April 12, 2017
x5 Resistance Intensity - Week 3 by Pace and Go
1. x5 Resistance Intensity - Week 3
x5 Resistance Intensity - Week 3
Welcome to x5 Intensity, your 5 week, full body transformation workout series. In this the third week of Resistance Intensity, you're going to grab your dumbbells, hit the mat, and get a sweat on as Pace and Go take you through their unique workout program designed to work your upper body, lower body, cardio, and core, in just 30 short minutes. So join Grokker experts, Jenny Pacey and Wayne Gordon, and transform your body with their unique workout series, x5 Intensity.
2. 35-Minute HIIT Workout #3
HIIT Workout #3
Looking for an intense interval challenge? This video is for you! Give this workout a try along with the other workouts in Sarah's 4-week slim down series to burn a ton of calories, increase muscle definition and get toned and tight. In this 37-minute workout Sarah takes you through 20 different dynamic movements, each performed for one minute. Most of the movements use a hand weight, which is optional, to take the intensity up a level. This workout will work the entire body from lunges that hit the lower body, planks for the core and presses that target the arms and shoulders. Grab your weights, towel and water and get after it!
3. Full Body Beginner Workout
Full Body Beginner Workout
This workout is a great introduction to integrating small weights into your fitness routine. This Grokker Premium workout consists of six different exercises that target the legs, core, and shoulders. To increase/decrease the difficulty of the routine, simply vary the weights used.
4. 45 Minute Upper Body Circuit Workout
45 Minute Upper Body Circuit Workout
This high-intensity workout will sculpt your upper body and give you that lean and strong look. The structure of the workout is to perform three ten minute circuits where you will do as many rounds as possible (AMRAP) of 10 reps of 3-4 exercises in those ten minutes. A fourth circuit at the end is a "countdown circuit" that will test your endurance when you are tired. This format combining resistance training with dumbbells and bands while moving constantly provides a metabolic challenge and leads to fast results. This Grokker Premium workout video is designed for everyone from beginners to fitness pros, as Shab demonstrates the exercises for beginners, intermediates and advanced. Get your sweat on and get ripped and toned!
5. Upper Body #2 - Dumbbell Lifts, Crunches, & Hammer Curls
Upper Body - Week 2
Welcome to the second week of Ellysia Noble's six week Lose Fat & Sculpt Yourself course, designed to help you achieve your fitness goals and get in shape. Join Fitness Expert Elyssia Noble in this Grokker Premium video as she helps you to shed fat and tone your abs in this core focused Upper Body routine. You should be using this video to workout on Day 1 and Day 4 of the second week of the program.
6. Upper Body Bikini Burn
Upper Body Bikini Burn
This is a great workout if you are looking to tone and firm your entire upper body - arms, shoulders, back and chest - using small hand weights and your body weight. Add this to your weekly workout regime and get energized by fitness instructor and bikini model Maggie Lane in this Grokker Premium video.
7. 40-Minute HIIT Workout #4
HIIT Workout #4
If you want to burn nearly 500 calories and get a full body toning and cardio workout, you've come to the right place. Sarah Kusch will take you through 20 dynamic movements including lunges, planks, and presses. If you like this video, be sure to check out Sarah Kusch's Get Tight in 28, a workout program designed to help you lose weight and build total body strength.
8. Upper Body #1 - Planks, Bicep Curls, & Leg Drops
Upper Body - Week 1
Welcome to Lose Fat & Sculpt Yourself a 6 Week program designed to help you achieve your fitness goals and get in shape. Join Fitness Expert Elyssia Noble in this Grokker Premium video as she helps you to shed fat and tone shoulders and chest in this Upper Body focused routine. You should be using this video to workout on Day 1 and Day 4 of the first week of the program.
9. Twenty Muscle Core Routine
Twenty Muscle Core Routine
Strengthen all of your core muscles with this high energy routine. The core is not just your abs, it is also your back, sides, hips, and chest too. In this video, you will work all 20 muscles associated with the core, with just a 40 minute workout, to train and tone some of the most important muscles in your body. Join Linda Soares, fitness expert, in this Grokker Premium video, as she helps you to shape and sculpt your core.
10. Tank Top Arms Workout
Tank Top Arms Workout
This routine targets the upper body - primarily the arms and shoulders - and is focused on posture, alignment and form. In this Grokker Premium video, Sarah takes you through a variety of unique, low-impact bodyweight and dumbbell exercises. If you are looking to shake up your normal exercise routine, give this workout a try, as it incorporates very detailed instruction to teach you proper form, but also provides a challenging and fun workout that will tone and strengthen your arms.
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