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4 Plank and Plyo Exercises That Work Your Entire Body

There's no need to spend an hour at the gym moving from machine to machine in order to get a full-body workout. Nope, Kaisa Keranen of KaisaFit social media fame (this Fierce Trainer Is Both #BodGoals and #FashionGoals) shows you how to get the job done with just four moves. The key to getting the most out of a short workout is zeroing in on exercises that work multiple areas of the body. Even better? Moves that have elements of both cardio and strength training (you've done these moves in HIIT classes, boot camp, and your at-home Tabata circuits). Kaisa, who also designed the FITNESS 30-Day Kettlebell Challenge, has you covered with these four total-body plank and plyometric moves. So grab a mat, and hurry up—this workout will be over before you know it. 

180-Degree Jump Squats

A. Start in a squat position facing the long side of the mat.
B. Jump over the mat as you twist to land facing the opposite side. Repeat

Do AMRAP (as many reps as possible) in 20 seconds, then rest for 10 seconds

Traveling Plank with Push-Up

A. Do a push-up at one end of the mat.
B. Step right hand and right foot to the side followed by left hand and foot to meet in a push-up position on other end of the mat.
C. Perform a push-up. Repeat pattern as you reverse the movement back to other side.

Do AMRAP (as many reps as possible) in 20 seconds, then rest for 10 seconds

Single-Leg Clock Taps Up to Hop

A. Stand on left foot and hop slightly.
B. Extend right leg diagonally behind you and tap foot to the ground.
C. Quickly hop again in the center before extending right leg directly behind you, tapping foot to the ground. Repeat. 
Perform same movement pattern on opposite side (right leg hops, left foot taps) during the next circuit, alternating.

Do AMRAP (as many reps as possible) in 20 seconds, then rest for 10 seconds

Plank with Opposite Hand and Toe Tap

A. Start in an extended arm plank.
B. Reach right arm and left leg out to the opposite sides, tapping hand and foot on the ground.
C. Repeat on opposite sides, extending left arm and right leg. Continue alternating.

Do AMRAP (as many reps as possible) in 20 seconds, then rest for 10 seconds

Complete entire Tabata circuit 2-4 times total. 

 

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