A strong core is the key to a strong body — and there are few moves better for strengthening your abs into a rock-solid midsection than the plank.

The bodyweight-based staple is a key foundation of the workouts celebrity trainer Jay Cardiello designs for clients 50 Cent and Kevin Love. The no-frills circuit isn’t complicated, but you’ll have to put the work in to get results. You don’t need much time or any equipment for this ab sculpting circuit — just a mat, room to stretch out, and 20 minutes.

Over the course of the eight-week Anywhere, Anytime bodyweight workout program, Cardiello will show you the exact circuits he uses to whip his clients into shape. Each week is focused on a different objective, and Week 5 is designed to push your cardio and core to the next level. You’ll work out four days per week, performing one circuit on Mondays and Thursdays and another on Tuesdays and Fridays.

Week 5: Get Mobile, Get Strong

Tuesday and Friday

Tip: Contract your abs as hard as possible.

Tip: Coordinate your breathing with the leg swings. Exhale as the leg swings outward, then inhale as it comes in toward body.

Tip: Make this move more advanced by performing this exercise in a full-plank position.

Tip: Don’t rest or slam your hip down toward floor. The body will likely over rotate and possibly cause you to lose control of the move.

Tip: Aim to keep the elbows locked at all times throughout the move.

Tip: Drive your lower back into the floor, while having your stomach contracted upward toward the ceiling.

Tip: Keep the chin parallel to your left thigh.

Check out the rest of the program here:

Week 1

WEEK 1, DAY 1

WEEK 1, DAY 2

Week 2

WEEK 2, DAY 1

WEEK 2, DAY 2

Week 3

WEEK 3, DAY 1

WEEK 3, DAY 2

Week 4

WEEK 4, DAY 1

WEEK 4, DAY 2

Week 5

WEEK 5, DAY 1

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