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Transform Your Body in 30 Minutes a Day

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3. Plank Knee In and Knee Out

Targets: Shoulders, Glutes, Core, Hips

  • Start in a full push-up position, abs tight.
  • Pull right knee toward chest; hold for 1 count.
  • Keeping right knee bent, rotate right leg out to side; hold for 1 count.
  • Extend leg back to starting position without lowering, and repeat; do 4 to 8 reps with right leg.
  • Rest for 30 seconds and repeat on left side. Do 1 to 3 sets per side.

Keep it easy: Remain in plank position without pulling knee in; hold for 30 to 60 seconds.

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a3984502 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at: http://dietplanforyou.blogspot.com

3/2/2012 03:24:28 AM Report Abuse
MDG8892 wrote:

I've been doing this workout for almost three weeks and I LOVE it. It takes longer than 30 minutes to do a full 3 sets of each exercise but I've seen a definite increase in upper body definition and have lost lower body inches.

2/21/2011 10:35:11 AM Report Abuse

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