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Side Plank Twist
Start on floor in side plank on right forearm with palm pressing into floor and left arm reaching straight over left shoulder.
Lower right hip to touch floor, then thrust it back to start position.
Rotate torso until shoulders are square to floor, reaching left arm under and through belly. Return to start. That's 1 rep. Switch sides; repeat.
Start on floor on hands and knees. Straighten and raise right leg behind you as high as you can, then step right foot forward between hands.
Rise up into a long lunge with left leg straight and right leg bent 90 degrees. Reverse movement to start. Switch sides; repeat. That's 1 rep.
Stand with feet hip-width apart and arms by sides. Fold forward and walk hands out until body is in a plank.
Bend elbows to lower chest to floor, then scoop chest forward and up, arching back, straightening arms, and rolling forward onto tops of feet (thighs are off floor) to come into upward-facing dog.
Reverse the entire movement back to start.
Stand with feet hip-width apart, arms raised overhead. Throw arms down and back as you lower into a quarter squat to start. Swing arms up as you explosively jump as far forward as possible. Land softly in starting position. (If you run out of space, turn around and change directions.)
Start on floor in plank on palms. Take 5 seconds to lower straight body to floor.
Lift chest and draw arms back to form a W with thumbs pointing up. Contract the muscles in your upper back and hold for 5 seconds. Lower chest and plant palms on floor under shoulders, then press up to starting position.
Plank Walk-Ups to Plank Jack
Start in a forearm plank. Maintaining square hips, place your right hand under your right shoulder, then left hand under your left shoulder.
Once in high plank, hop feet out, then in. Then proceed to lower back down to your right elbow, then your left elbow. Alternate arms for each rep.