Today we mix it up with a challenging combo of Day 3 and The fun Day 10: Low plank with foot lifts, and Tall plank with shoulder taps. 

 

Click on the links below to recap the essentials of each version. 

http://www.damienrochefitness.com/blog/2015/6/24/the-plank-330-3-points-of-contact

http://www.damienrochefitness.com/blog/2015/6/30/the-plank-day-1030-shoulder-taps

Format: 

Tabata is 20 sec of quality work paired with 10 sec rest. Normally you do 8 rounds of the same exercise. Today's challenge begins with 20 sec of foot lifts, 10 sec break, 20 sec of shoulder taps, 10 sec break, repeat.

Level 1: 4 pairs of each.

Level 2: 8 pairs of each

Level 3: 12 pairs of each.

This challenge ends if you need to take longer than ten sec break in order to keep perfect for. ( but then I encourage you to finish the level out, taking as much rest as needed) 

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