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Start on floor in plank on forearms.
Shift weight onto right forearm and press left palm to floor under shoulder. Do the same with the right palm to come to plank on palms.
Lower onto left forearm then right forearm to return to forearm plank. Switch sides; repeat. Continue alternating.
Plank Up/Down with Spider
Start in a low plank position. Drive right leg up to right elbow, then return to plank. Drive left leg up to left elbow, then return to plank.
One arm at a time, press up to high plank. Repeat the knee-to-elbow motion on each side in high plank. Continue alternating between low and high plank spiders.
Walking Plank to Superman
Start in a high plank position with hands underneath shoulders and body forming a strong straight line. Walk hands and feet sideways the length of your mat.
At the end of the mat, lower chest down to the floor, then raise arms, legs, and chest off floor in a Superman position and hold for 2 counts. Push back up to high plank, and walk sideways until you reach the other end of the mat.
Hold one end of rope in each hand and stand on center of rope with feet hip-width apart. Extend arms forward at shoulder height, elbows slightly bent and palms turned inward to start.
Keeping rope taut, open arms wide to sides. Return to start.
Then, bend right arm wide to right, pulling right hand toward chest. Return to start. That's 1 rep. Do 8 reps. Switch sides; repeat.
Then, bend arms wide to sides, bringing hands together in front of chest. Return to start. That's 1 rep. Do 8 reps.
Get on floor on all fours. Lift knees to hover 2 inches above floor to start.
Bend arms back at a 45-degree angle, lowering body toward floor as you rotate hips and knees toward left. Push up to start. That's 1 rep. Switch sides; repeat. Continue alternating sides for 20 reps, then jog in place for 30 seconds.