00:04this three-in-one killer move tones and strengthens your core plus it requires
00:09zero equipment so you get zero excuses start in a straight-arm plank then
00:15lower onto your forearms spread your legs hip-width apart ground your toes
00:19into the floor and squeeze your glutes to stabilize your body bring your right
00:24knee to your right elbow then return to your plank next step side plank rotate
00:29to the outer edge of your left foot and onto your left forearm extend your right
00:33arm straight up to the ceiling return to forearm plank and repeat on the other
00:38side for safety and results make sure to brace your core pulling your belly button
00:43toward your spine throughout the movements what are you waiting for
