30 minutes Deep core activation and strength isometric workout.
When you do planks, you should constantly be focused on your body, intentionally activating your core, glutes, back, and shoulders. It’s not enough to activate them once, you’ll be constantly activating and releasing muscles switching your focus from one muscle to another. Plank is not only physical, but it also requires much motivation and mental capacity to resist to physical fatigue.
If you’re a beginner or feeling your core weak, you can start with the kneeling plank variations or reduce the timing starting from 10 seconds and gradually increasing day by day.