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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 | 45-60s hold | 60s |
| Hypertrophy | 3 | 60-90s hold | 45s |
| Endurance | 3 | 90-120s hold | 30s |
| Fat Loss | 3 | 60-90s hold | 30s |
Add Plank to your workout. FitCommit tracks sets, reps, and calories burned.
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3
cal/min light
4
cal/min moderate
6
cal/min vigorous
Targets obliques specifically
Anti-rotation challenge
Add plate on back for load
Yes. Plank burns approximately 4 calories per minute at moderate intensity. Combined with a calorie deficit, regular training supports fat loss while preserving muscle.
The most common mistakes include hips sagging toward floor and hips piked too high. Focus on controlled form with appropriate weight to avoid injury.
Weight selection depends on your goal. For strength, use a weight that challenges you for 3-5 reps. For hypertrophy, choose a weight allowing 8-12 controlled reps with 1-2 reps in reserve.
Good alternatives include Side Plank, Plank Shoulder Tap, Weighted Plank. Each variation shifts the emphasis slightly while targeting similar muscle groups.
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