Plank jack
Coreeasytimedno equipment
A cardio plank: holding a straight-arm plank with the hands planted, both feet jump out wider than the hips and back together, like a jumping jack, while the hips stay level.
How to do it
- Start in a high plank: hands flat directly under the shoulders, fingers forward, arms straight; legs straight with the feet together on the balls of the feet; body in one straight line from head to heels, gaze at the floor.
- Brace the core and glutes, then hop both feet out at the same time so they land a little wider than shoulder width.
- Immediately hop both feet back together to the start position.
- Keep jumping out and in at a steady rhythm for the set time; the hands stay planted, the hips stay level with the shoulders (no piking up or sagging) and the upper body stays still.
Muscles worked
deltoidi, pettorali, tricipiti, adduttori, polpacci, addominali, glutei