Though the plank looks like an easy move any noob can pull off — all you’re doing is getting into a pushup position and holding yourself with your forearms — after about a minute it turns into a serious core blaster. If you’re new to planks, stick with the basics and throw in some side planks to start (side planks are the same concept but you’re on your side, obviously). And once you’re ready to graduate to something more advanced, may we suggest around-the-world planks.

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Around-the-world planks not only thrash your core, they also tax your upper and lower back, shoulders, and triceps. Here’s how to do them: Get into a pushup position with your feet on a flat bench or chair. Keep your core tight as you walk your hands in a clockwise or counterclockwise direction toward the chair or bench. Do not allow your hips to sink or your feet to move throughout the movement. Try to work up to four reps at 60 seconds each.

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To keep your fitness goals on track, fuel up properly with a healthy and balanced diet, get adequate rest, and focus on recovery as well as pre-workout prep. P4’s workout supplements Pre Game Formula and Energy Formula were engineered to assist in providing maximum energy production for your workout or game.

Recovery Push Formula can support recovery and offer the energy to push through those last few minutes of your game or sets of your workout. All three P4 sports supplements are NSF Certified for Sport, which means they’ve been cleared of all banned substances that are found on the World Anti-Doping Agency’s list.