Some of the routines you see programmed will be redundant. Planks are important to train regularly because of how they strengthen the core. If you can easily hold a plank in each position for 30 seconds then increase the length of time.

For your handstand holds- if they are easy, work on kicking one foot off or challenge yourself to try a free standing. The goal of this sequence is to head from one movement right into the next without resting.


5 rounds of:

30 Second Handstand Hold

30 Second Plank

30 Second Side Plank (30 seconds on both sides)





Shawna Norton

My mission is to help everyone I can become the healthiest, strongest versions of themselves. I am a Crossfit coach, athlete, Health and Nutrition coach, Movement Rehab Specialist, and a grad student completing my masters in Kinesiology with a focus on integrative wellness.

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