When my boyfriend was accepted into fire academy, I knew it would entail a lot of physical work (think: carrying ladders and hoses, using bricks as weights, etc.). However, many of the conditioning portions of his training involve bodyweight moves that I personally wanted to try myself — you're talking to someone who used to challenge boys to push-up competitions in college, so you can say I'm a little competitive when it comes to proving my strength [1]. (OK, a lot competitive.)

The plank series he does is difficult for sure — it's three minutes of different plank variations that ask your core to kick into overdrive — yet the moves are simple and there are only four of them. I've tried this as a core burnout tacked onto the end of my at-home sweat sessions, and I've also done it as a stand-alone workout when I have a break in my day. Fact: I am a huge fan of quick but effective training, and three minutes is really all you need in a plank to feel your deep core muscles working.

Three-Minute Plank Series

• Elbow plank: one minute
• Elbow plank with reach (left arm): 15 seconds
• Elbow plank with reach (right arm): 15 seconds
• Elbow plank with leg lift (left leg): 15 seconds
• Elbow plank with leg lift (right leg): 15 seconds
• Two-point plank (left arm and right leg up): 15 seconds
• Two-point plank (right arm and left leg up): 15 seconds
• Elbow plank: 30 seconds

In this series, you're slowly taking away your points of contact on the floor to recruit your core muscles even more, and it requires a good amount of focus to stay balanced. Keep reading for step-by-step instructions for how to do each. My boyfriend wanted me to note, too, that he would add side planks as well — he's an overachiever!

Elbow Plank

• Start on the floor, resting on your forearms and knees.
• Step your feet out one at a time, coming into a plank position.
• Pull your belly button into your spine to contract your abs and prevent your butt from sticking up or sinking. Your spine should be parallel to the floor.
• Hold for one minute.

Elbow Plank With Reach

• Begin in an elbow plank with your feet set slightly wider than your hips.
• Keeping your torso stable, reach your left arm forward and hold for 15 seconds. Repeat on the other side for 15 seconds.

Elbow Plank With Leg Lift

• Start in an elbow plank. Lift your left foot about six inches off the ground, keeping your pelvis parallel to the floor. Hold for 15 seconds, then lower the leg.
• Repeat this with your right leg for 15 seconds, keeping your torso stable.

Two-Point Plank

Note: the plank series calls for a two-point plank on your elbows, but you can also try the move from a high plank (as seen here) if that works better for you.

• Start in a plank position. Lift your left leg off the ground so your heel is even with your pelvis.
• Keeping your torso steady, reach your right arm forward. Really brace through the abs by pulling your navel to your spine. Hold this position for 15 seconds. Repeat on the other side for 15 seconds.

Elbow Plank

• Start on the floor, resting on your forearms and knees.
• Step your feet out one at a time, coming into a plank position.
• Pull your belly button into your spine to contract your abs and prevent your butt from sticking up or sinking. Your spine should be parallel to the floor.
• Hold for 30 seconds to close out the plank series.