Stiff, strong, and stable. These are all the things that you should be thinking about when doing your plank. Get into the “pushup” position on your elbows. Brace your core, squeeze your glutes, and make yourself as stiff as a board. Hold the plank for as long as you can.

Putting it all together

Your 300, Round 2 workout should be performed in the order described. Start with an intense warm up such as rowing 500 meters in 90 seconds. After a brief rest, start your burning workout with the Goblet Squat. As soon as you are done with four sets, move on to the Push Press and Kettle Bell Swing using the same weight and time scheme. Finally, finish off with the Overhead Hold and Plank. What are you willing to do to get your 300 physique and seize your glory?

Image credit: courtesy of Warner Bros. Pictures

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About The Author

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Dorian Brito brings over 15 years of fitness and rehabilitation experience to ‘LLERO. Dorian has a physical fitness pedigree that can compete with the best of them, holding a B.S. in Exercise Science from Ithaca College, an M.A. in Motor Learning & Control from Columbia University and currently in pursuit of his MPH from Emory University. Aside from the degrees this Exercise Physiologist has experience working with professional athletes as well as in orthopedic physical therapy clinics. But he hasn’t stopped their, aside from his clients and contributions to ‘LLERO Dorian has authored numerous other articles for outlets such as Men’s Health magazine.

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